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@haiduy.fitness: Không phải khách là muốn hỏi gì cũng được nghe #duygau #kingkongsportwear #trambanhsaigon
Duy Gấu 🐻
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Region: VN
Friday 03 July 2026 03:51:13 GMT
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Comments
Ai Rồi Cũng Cũng 👌 :
cho hỏi đỉnh âm bi là gì ạ có phải đồ uống ko ạ..🥰
2026-07-03 12:48:12
23
Mia mors🫣 :
khúc đầu e tưởng đâu chúc buổi sáng vui vẻ r bế khách vô vui vẻ với khách lun🤣
2026-07-03 04:19:10
13
Lương Tân :
Ủa rồi 5 xị của khách đâu ta😳😳
2026-07-03 08:55:58
6
𝙩𝙖𝙣𝙯 𝙦𝙝𝙖𝙩👤 :
từ vựng hơm nay là gì ?
2026-07-03 11:05:13
0
Tank :
bữa h đi ngang quài mà không thấy quán ní ơi
2026-07-03 11:43:50
0
MadLife :
rồi chiếc xe đâu 😂😂😂
2026-07-12 05:32:33
5
Bảo :
Quán này mà nằm ở Sài Gòn nhất định em sẽ đi ngang qua
2026-07-03 06:48:27
5
Vĩnh 2k9 ghiền mô tô PKL :
đỉnh âm bi
2026-07-03 03:54:13
19
đạt :
đúng quán ế làm video hay thiệt
2026-07-03 11:04:20
3
Huỳnh Lan :
A này dẹp phòng gym r hả
2026-07-06 10:11:04
1
Nguyễn Thanh Phong :
A có bắm dan ko a
2026-07-07 05:52:10
0
Tattoo Tày Sông :
ủa quán có mỗi khách này thôi hả anh 🤣
2026-07-03 11:07:29
0
thanh :
từ vựng hôm nay là gì 😂
2026-07-24 12:54:19
1
Tiramisu𓂃 :
video này đỉnh vậy 🗿
2026-07-03 17:57:35
0
Gỏi Đu Đủ P8 :
content này hay nè mà e ẫm khách vô 10p sau đạo tì tới😂
2026-07-06 12:57:32
1
Giang Ecchi :
ủa hổng phải hả ?
2026-07-04 12:23:53
1
LUÂN CHILL6️⃣4️⃣🔛 :
Ụ à
2026-07-03 03:52:53
0
cà phê kem trứng PHẤT :
Siuuu
2026-07-03 04:03:01
1
Châu :
q
2026-08-04 00:02:16
0
phamhung.1312 :
Cũng má nữa :))) má bế người ta vô đầu tiên luôn á :)))))
2026-07-31 17:28:41
0
sangle :
Đối diện CTU nè
2026-09-13 18:12:29
0
phúc>~< :
2026-08-04 03:27:05
0
SNP96 :
Phái câu cuối kkk
2026-08-20 03:27:50
0
Nông Dân Tập Trade :
Moá cừ xém ẻ 😂😂😂
2026-08-31 23:15:29
0
To see more videos from user @haiduy.fitness, please go to the Tikwm homepage.
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You don’t need to train 6–7 days a week to make progress. A well-structured 4-day routine can give you plenty of training while still leaving room for recovery, school/work, friends, and life. 🫶🏋️♀️ If you’ve been walking into the gym thinking “I know I want to get fitter, but I have no idea what I’m supposed to do” — save this split. The goal here is simple: train your whole body, build strength, improve your fitness, and stay consistent. 🌷 THE 4-DAY SPLIT DAY 1 — Lower Body + Glutes 🍑 Start the week with your lower body. You’ll work through goblet squats, Romanian deadlifts, reverse lunges, hip thrusts, leg press and hip abductions. Instead of rushing through the exercises, focus on controlled reps and gradually improving your technique. DAY 2 — Upper Body + Core 💪 Lat pulldowns, cable rows, shoulder presses, chest presses, curls and planks give you a balanced upper-body session while incorporating core work. Upper-body training deserves a place in a balanced routine—not just lower-body days. DAY 3 — Lower Body + Glutes 🍑 Your second lower-body session shifts more attention toward the glutes and hamstrings with hip thrusts, Bulgarian split squats, RDLs, leg curls, cable kickbacks and hip abductions. Having two lower-body sessions also means you don’t have to cram every exercise you like into one enormous workout. DAY 4 — Upper Body + Conditioning 🏃♀️ Finish the week with another upper-body session followed by moderate conditioning. Think assisted pull-ups or pulldowns, incline presses, rows, lateral raises and tricep work, followed by 10–15 minutes of cardio you enjoy—incline walking, cycling, elliptical or stair climbing all work. 🌿 WHAT ABOUT THE OTHER 3 DAYS? They don’t need to become extra hard workouts. Wednesday and Saturday can be active-recovery days with walking, mobility or stretching, while Sunday can be a proper rest day. Recovery is part of training too. 📲 Workit App — plan your workouts, keep track of your fitness habits and stay consistent with your routine all in one place. #WorkoutPlan #4DayWorkoutSplit #GymRoutine #BeginnerWorkout
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Công chúa Phòng Trọ#xuhuong #tiktok #podcast #viral
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