@diethingy
program latihan ni tergantung kamu bisa brp kali dalm seminggu, misal 2x ya upper, lower, 3x upper, lower, full body, 4x push, pull, leg, full body/upper, lower, upper, lower, 5x push, pull, leg, upper, lower, 6x push, pull, leg, repeat, nanti gerakannya nyesuain