โหดจุงเบย
Routines in this Program
Day 1 Push - เช้า
Push-Up · Push-Up · Plank
Day 2 Pull - เย็น
Scapular Pull-Up · Pull-Up · Negative Pull-Up · Hollow Body Hold · L-Sit Hold (Foot-Supported)
Day 3 Core + Leg
Squat Pulse · Reverse Lunge · Glute Bridge · Side Plank
Day 4 Interval - เย็น
Push-Up · Pike Push-Up · Plank · Plank (Wall)
Day 5 Pull - เช้า
Pull-Up · Ring Row · Hanging Knee Raise
Day 6 Full - เย็น
Push-Up · Squat Pulse · Parallel Bar Support Hold
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