Day 1:
- Bench Press (5 sets, 10/8/6/4/2 reps, tambah beban 20 lbs. setiap set)
- Lat Pulldown (4 x 12 reps)
- Leg Press (4 x 8 reps)
- Reverse-grip Push-ups ( 3 x 20 reps)
- Burpees (3 x 20 reps)
- Squat Jumps (3 x 10 reps)
Day 2:
- Deadlifts (5 sets, 10/8/6/4/2 reps,tambah 20 lbs. setiap set)
- Dumbbell Bench Press (4 x 8 reps)
- Plyo Push-ups (3 x 20 reps)
- Seated Cable Row (4 x 12 reps)
- Lunges (4 x 8 reps)
Day 3: Istirahat/Game Time
diet yang dilakukan howard adalah memperbanyak asupan protein,mengurangi karbohidrat dan lemak,dimana pasokan protein 1 gram/pound berat tubuh dan tentunya banyak minum air putih.
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