30 DAYS ARM WORKOUT CHALLENGE

100 REPS A DAY

REST
REST
REST
REST
REST

*NORMAL DUMBELL CURLS 25X, HAMMER CURLS 20X, TWIST CURLS 20X, BICEPS CURLS 25X, 1 ARM HAMMER
CURLS 10X,

30 DAYS CHEST DUMBELL WORKOUT

CHALLENGE
50 REPS A DAY
REST
REST
REST
REST
REST

30 days Push up challenge

rest
rest
rest
rest
rest

3 putih telor perhari, susu 3x sehari, 2 pisang

 30 days Push up challenge

3 putih telor perhari, susu 3x sehari, 2 pisang