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Latihan otot tangan

25 Agu

Otot Bicep :

1. EZ Barbell curl

2. Barbell preacher curl

3. Straight bar curl

 

4. Dumbell curl

5. Dumbell concentration curl

6. Incline dumbell curl

 

7. Two arm high cable row

8. 2 hand bicep cable curl

9. 1 hand bicep cable curl

 

 

 

 

 

Otot Triceps :

1. Skull crush

2. Close grip bench press

3. Machine triceps extension

 

4. Overhead tricep extension

5. Dumbell kickback

6. Dumbell 1 arm tricep extension

 

7. Rope push down

8. Cable push down

9. Chest dip

 

 

 

 

 

 

Otot Lengan :

1. Dumbell hammer curl

2. Cable hammer curl

 

3. Reverse 1 hand curl

4. Reverse curl

 

5. Wirst curl

6. Reverse wirst curl

 

 

 

 
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Ditulis oleh pada Agustus 25, 2011 in Fitness

 

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