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Componen Rutin Ulangan Bebanan (LBS) SET Target Msucle: Upper Body (Shoulder/ Chest/ Back Muscle)
Componen Rutin Ulangan Bebanan (LBS) SET Target Msucle: Upper Body (Shoulder/ Chest/ Back Muscle)
Componen Rutin Ulangan Bebanan (LBS) SET Target Msucle: Upper Body (Shoulder/ Chest/ Back Muscle)
UPPER BODY
(SHOULDER/
CHEST/ BACK
MUSCLE)
SINGLE ARM
ROWING
15
SHOULDER SHRUG
20
PUSH-UP
25
BENT-OVER
BARRBELL
ROWING
20
BICEPS BRACHII
20
3
3
TRICEPS
DELTOID
PACTORALIS
MAJOR
15
12
8
8
12
15
1 MINUTE
15
15
3
3
3
3
3
3
3
3
3
CHEST-PRESS
SIT-UP
CLIMBING
JACK KNIVE
HALF BURPEE
ELBOW TO KNEE
BACK EXTENTION
PLANK
HALF SQUAD
LEG EXTENTION
CALF RAISE
LOWER BACK
GLUTE
SINGLE LEG
LUNGES
WARM-UP
TARGET
MSUCLE
LATISSIMUS
DOSI
TRAPEZIUS &
DELTOID
TRICEPS &
PACTORALIS
MAJOR
ULANGAN
BICEPS CURL
TRICEPS
EXTENSION
LATERAL RAISE
CORE
MUSCLE
BEBANAN
(LBS)
RUTIN
: JOGGING 10 MINIT
: SKIPPING 200 REPS
25
25
15
SET
3
15
15
ABDOMINAL
MUSCLE
HAMSTRING
QUADRICEPS
GASTROCNEMIU
S & SOLEUS
GLUTEUS
MAXIMUS
HAMSTRING &
QUADRICEPS