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@atrk14077: قالو تسلى بالمحبوب #مواويل #اكسبلوررر #عرب_تيك_توك #fypシ #ليل

هبوب الجنوب
هبوب الجنوب
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Friday 05 September 2025 00:55:16 GMT
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Mau Bicep Gede?? Cobain ini Bicep gede?? Cobain deh ini = TENSION + PYRAMID + REST singkat 💪🏻 1) Kasih TENSION (rasain ototnya): • Turunin beban pelan 2–3 dtk • Squeeze 1 dtk di puncak • Siku dekat badan, jangan swing 2) Mainkan PYRAMID/Drop: • Set 1: 8 rep (berat “berasa”) • Turunin beban 10–15%, istirahat 20–30 dtk • Set 2: 10 rep • Turunin beban lagi, istirahat 15–20 dtk • Set 3: 12 rep (hampir gagal, sisa 1–2 rep) 3) Kurangi REST seiring beban turun: Awal boleh 60–90 dtk, drop stage cukup 15–30 dtk → pump maksimal tanpa korbanin form. Contoh (3-4 sets): DB Curl → Reverse/Pyramid + Drop sesuai skema di atas, lalu Hammer Curl 2×12–15 (pelan turun). Kuncinya: rapi, konsisten, jangan ego lifting yaa. Happy gym 💪🏻 #bicepday #armworkout #fitnesindonesia #gymindonesia
Mau Bicep Gede?? Cobain ini Bicep gede?? Cobain deh ini = TENSION + PYRAMID + REST singkat 💪🏻 1) Kasih TENSION (rasain ototnya): • Turunin beban pelan 2–3 dtk • Squeeze 1 dtk di puncak • Siku dekat badan, jangan swing 2) Mainkan PYRAMID/Drop: • Set 1: 8 rep (berat “berasa”) • Turunin beban 10–15%, istirahat 20–30 dtk • Set 2: 10 rep • Turunin beban lagi, istirahat 15–20 dtk • Set 3: 12 rep (hampir gagal, sisa 1–2 rep) 3) Kurangi REST seiring beban turun: Awal boleh 60–90 dtk, drop stage cukup 15–30 dtk → pump maksimal tanpa korbanin form. Contoh (3-4 sets): DB Curl → Reverse/Pyramid + Drop sesuai skema di atas, lalu Hammer Curl 2×12–15 (pelan turun). Kuncinya: rapi, konsisten, jangan ego lifting yaa. Happy gym 💪🏻 #bicepday #armworkout #fitnesindonesia #gymindonesia
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