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  • Menu Latihan Pi

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    meykelmakitulung012
    6 views5 pages
    The document outlines a weekly exercise regimen consisting of bodyweight exercises and jogging/sprinting sessions over seven days. Each day focuses on different exercises like sit-ups, push-ups, pull-ups, and back extensions in 3 sets of 10-60 repetitions with 30-60 second breaks. Exercise intensity gradually increases through the week by adding weight to pull-ups or increasing jogging/sprinting distances and durations. Sundays involve active rest.

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    latihan panjat

    Original Title

    Menu Latihan Pi (2)

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    The document outlines a weekly exercise regimen consisting of bodyweight exercises and jogging/sprinting sessions over seven days. Each day focuses on different exercises like sit-ups, push-ups, pull-ups, and back extensions in 3 sets of 10-60 repetitions with 30-60 second breaks. Exercise intensity gradually increases through the week by adding weight to pull-ups or increasing jogging/sprinting distances and durations. Sundays involve active rest.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    6 views5 pages

    Menu Latihan Pi

    Uploaded by

    meykelmakitulung012
    The document outlines a weekly exercise regimen consisting of bodyweight exercises and jogging/sprinting sessions over seven days. Each day focuses on different exercises like sit-ups, push-ups, pull-ups, and back extensions in 3 sets of 10-60 repetitions with 30-60 second breaks. Exercise intensity gradually increases through the week by adding weight to pull-ups or increasing jogging/sprinting distances and durations. Sundays involve active rest.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 5

    Istirahat

    Hari Sesi Latihan Repitisi Keterangan


    Antar Set
    Latihan Variasi Jumlah Putaran di
    (Jogging 100m & sprint 50m) 30 Mnt Catat
    Sit Up 60 x 3 30dtk
    Senin
    Back Up 25 x 3 30dtk
    Push Up 10 x 3 30dtk
    Pull Up 10 x 3 60dtk
    Joging Stabil 30 Mnt
    Sit Up 60 x 3 30dtk
    M Selasa Back Up 25 x 3 30dtk
    I Push Up 10 x 3 30dtk
    N Pull Up Sedang 10 x 3 60dtk
    G Joging Stabil 40 Mnt
    G Sit Up 60 x 3 30dtk
    U Rabu Back Up 25 x 3 30dtk
    Push Up 10 x 3 30dtk
    I Pull Up Beban 5 Kg 10 x 2 60dtk
    Joging Stabil 55 Mnt
    L Sit Up 60 x 3 30dtk
    A Kamis Back Up 25 x 3 30dtk
    T Push Up 10 x 3 30dtk
    I Pull Up Sedang 10 x 3 60dtk
    H Joging Stabil 20 Mnt
    A Sircuit Training
    N Sit Up 60 x 3 30dtk
    Jumat
    Back Up 25 x 3 30dtk
    Push Up 10 x 3 30dtk
    Pull Up Beban 10 Kg 10 x 2 60dtk
    Joging Stabil 20 Mnt
    Sprint 20, 30, 50 Meter
    Sit Up 60 x 3 30dtk
    Sabtu
    Back Up 25 x 3 30dtk
    Push Up 10 x 3 30dtk
    Pull Up Sedang 10 x 3 60dtk
    Minggu ISTIRAHAT AKTIF
    Sindy Bojoh
    Istirahat
    Hari Sesi Latihan Repitisi Keterangan
    Antar Set
    Latihan Variasi Jumlah Putaran di
    (Jogging 100m & sprint 50m) 30 Mnt Catat
    Sit Up 60 x 3 30dtk
    Senin
    Back Up 25 x 3 30dtk
    Push Up 10 x 3 30dtk
    Pull Up 10 x 3 60dtk
    Joging Stabil 30 Mnt
    Sit Up 60 x 3 30dtk
    M Selasa Back Up 25 x 3 30dtk
    I Push Up 10 x 3 30dtk
    N Pull Up Sedang 10 x 3 60dtk
    G Joging Stabil 40 Mnt
    G Sit Up 60 x 3 30dtk
    U Rabu Back Up 25 x 3 30dtk
    Push Up 10 x 3 30dtk
    I Pull Up Beban 5 Kg 10 x 2 60dtk
    Joging Stabil 55 Mnt
    L Sit Up 60 x 3 30dtk
    A Kamis Back Up 25 x 3 30dtk
    T Push Up 10 x 3 30dtk
    I Pull Up Sedang 10 x 3 60dtk
    H Joging Stabil 20 Mnt
    A Sircuit Training
    N Sit Up 60 x 3 30dtk
    Jumat
    Back Up 25 x 3 30dtk
    Push Up 10 x 3 30dtk
    Pull Up Beban 10 Kg 10 x 2 60dtk
    Joging Stabil 20 Mnt
    Sprint 20, 30, 50 Meter
    Sit Up 60 x 3 30dtk
    Sabtu
    Back Up 25 x 3 30dtk
    Push Up 10 x 3 30dtk
    Pull Up Sedang 10 x 3 60dtk
    Minggu ISTIRAHAT AKTIF
    Rahel Bani
    M Istirahat
    Hari Sesi Latihan Repitisi Keterangan
    I Antar Set
    N Latihan Variasi Jumlah Putaran di
    G (Jogging 100m & sprint 50m) 30 Mnt Catat
    G Sit Up 60 x 3 30dtk
    U Senin
    Back Up 25 x 3 30dtk
    Push Up 10 x 3 30dtk
    I Pull Up 10 x 3 60dtk
    Joging Stabil 30 Mnt
    L Sit Up 60 x 3 30dtk
    A Selasa Back Up 25 x 3 30dtk
    T Push Up 10 x 3 30dtk
    I Pull Up Sedang 10 x 3 60dtk
    H Rabu Joging Stabil 40 Mnt
    A
    Sit Up 60 x 3 30dtk
    Back Up 25 x 3 30dtk
    Push Up 10 x 3 30dtk
    Pull Up Beban 5 Kg 10 x 2 60dtk
    Joging Stabil 55 Mnt
    Sit Up 60 x 3 30dtk
    Kamis Back Up 25 x 3 30dtk
    Push Up 10 x 3 30dtk
    Pull Up Sedang 10 x 3 60dtk
    Joging Stabil 20 Mnt
    Sircuit Training
    Sit Up 60 x 3 30dtk
    Jumat
    Back Up 25 x 3 30dtk
    Push Up 10 x 3 30dtk
    Pull Up Beban 10 Kg 10 x 2 60dtk
    Joging Stabil 20 Mnt
    Sprint 20, 30, 50 Meter
    Sit Up 60 x 3 30dtk
    Sabtu
    Back Up 25 x 3 30dtk
    Push Up 10 x 3 30dtk
    Pull Up Sedang 10 x 3 60dtk
    Minggu ISTIRAHAT AKTIF
    Virda Nasir

    M Istirahat
    Hari Sesi Latihan Repitisi Keterangan
    I Antar Set
    N Latihan Variasi Jumlah Putaran di
    G (Jogging 100m & sprint 50m) 30 Mnt Catat
    G Sit Up 60 x 3 30dtk
    U Senin
    Back Up 25 x 3 30dtk
    Push Up 10 x 3 30dtk
    I Pull Up 10 x 3 60dtk
    Joging Stabil 30 Mnt
    L Sit Up 60 x 3 30dtk
    A Selasa Back Up 25 x 3 30dtk
    T Push Up 10 x 3 30dtk
    I Pull Up Sedang 10 x 3 60dtk
    H Rabu Joging Stabil 40 Mnt
    Sit Up 60 x 3 30dtk
    Back Up 25 x 3 30dtk
    Push Up 10 x 3 30dtk
    Pull Up Beban 5 Kg 10 x 2 60dtk
    Joging Stabil 55 Mnt
    Sit Up 60 x 3 30dtk
    Kamis Back Up 25 x 3 30dtk
    Push Up 10 x 3 30dtk
    Pull Up Sedang 10 x 3 60dtk
    Joging Stabil 20 Mnt
    Sircuit Training
    A Sit Up 60 x 3 30dtk
    Jumat
    N Back Up 25 x 3 30dtk
    Push Up 10 x 3 30dtk
    Pull Up Beban 10 Kg 10 x 2 60dtk
    Joging Stabil 20 Mnt
    Sprint 20, 30, 50 Meter
    Sit Up 60 x 3 30dtk
    Sabtu
    Back Up 25 x 3 30dtk
    Push Up 10 x 3 30dtk
    Pull Up Sedang 10 x 3 60dtk
    Minggu ISTIRAHAT AKTIF
    Areca Lumi

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