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sambungan nyer ye..


haaa ni sambungan untuk entry yang lepas yer...

TUESDAY

Target your arms and chest

What to do:
• 20 minutes of cardio activity

• 15 to 20 regular or bent-knee push-ups, whichever you feel you can handle.

• 20 chest presses
To do: Lie on the floor with a three- to five-pound weight in each hand, arms bent, hands by your shoulders, palms facing each other. Push and rotate the weights toward the ceiling until your arms are straight and your palms are facing your toes. Slowly resume your starting position.

• 20 chair dips
To do: Sit on the edge of a chair with your knees bent, feet flexed, toes up with your weight on your heels. Grab the front of the seat, wrapping your fingers underneath. Keeping your back straight, use your arms to lower your torso in front of the chair until your elbows are shoulder-level. Resume the previous position.

• 40 biceps curls (20 per arm) holding a five- to eight-pound weight

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