Jadwal latihan
1.Senin - kamis
- Regular push up 20 x 5
- Incline push up 20 x 5
- Decline push up 10 x 5
- Diamond push up 10 x 5
2.Selasa - jumat
- Regular pull up 10 x 5
- Wide pull up 5 x 5
- Australian pull up 25 x 5
- Pull up behind neck 10 x 5
3.Rabu - sabtu
- Squad 25 x 5
- Lunges 25 x 5
- Calf raises 45 x 5
- Reach ups 25 x 5
- Rrunch reach throughs 25 x 5
- Side plank up&down 25 x 5
- Leg raises 25 x 5
4. kamis
- Regular push up 20 x 5
- Incline push up 20 x 5
- Decline push up 10 x 5
- Diamond push up 10 x 5
5. jumat
- Regular pull up 10 x 5
- Wide pull up 5 x 5
- Australian pull up 25 x 5
- Pull up behind neck 10 x 5
6. sabtu
- Squad 25 x 5
- Lunges 25 x 5
- Calf raises 45 x 5
- Reach ups 25 x 5
- Rrunch reach throughs 25 x 5
- Side plank up&down 25 x 5
- Leg raises 25 x 5
7.Minggu
- Istirahat