permisi om alvin mau nanya, ini program latihan ane: senen: squat,bench press,military,barbell bent row,dips,pullups,french press,barbell curls. rabu: squat,bench press,military,barbell bent row,dips,pullups,french press,barbell curls. jumat:squat,bench press,military,barbell bent row,dips,pullup
