Buat awal gerakan dasar aja dlu
Plank, push up, pull up, squad
Trus mulai naikin intensitas dan tantangan, contoh one hand plank, up down plank, archer push up, pull up with weight, pilot squad
Nutrisi ya standart aja si sesuai kebutuhan aja, mau bulk, cut, atau maintain, yg jelas kebutjhan...