Randumbs Home Workout Program

NOTE: YOU NEED TO DO

TRAINING TO FAILURE
TECHNIQUE.
A Day
3 Sets Alternating
Lunges
-Jumping Lunge (30 Reps + books in backpack)
-Reverse + Forward Lunge (15 + Books in backpack)
-Clock Lunge (2 loops + books in backpack)

3 Sets Pushups
-Normal Pushup (20 reps)
-Diamond Push ups (15 reps)
-Slow going down then power clap pushup (15 reps)

3 Sets Y Raises
-Normal Y Raise (15 reps,2 sets separate)
-Y Raise in the video lol (30 reps)

3 Sets Single Arm Skull Crushers

-Normal Skull crushers (30 reps,2 sets,separate)
-45 Degree (15 reps,1 set)

3 Sets Single Arm Lateral Raises

-Normal Lateral Raises (15 reps)
-Normal Lateral Raises (20 reps)
-Normal Lateral Raises (15 reps)
3 Sets of Leg Raises
-Normal Leg Raises (20 reps,2 sets) (Sikap Lilin)
-Modified Candlestick Leg Raise (15 reps)

B Day
3 Sets Single Leg Glute Bridges [DISCONTINUED FOR NOW]
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3 Sets Squats
-Bodyweight Deep Knee Bends Squat (2 Sets for 50-100 reps)
-Asian Squats (50 reps)

3 Sets Decline Pushups

-Decline pushups (20 reps)
-Decline Pushups with Knee tucks(10 reps)
-Decline Pushups (20 reps + backpacks)

3 Sets Pull ups

-Pull Ups (10 Reps)
-Pull Ups (30 seconds lasting)
-Pull Ups (10 reps)

3 Sets Single Arm Bicep Curls (for each arm)

-20 reps (3 sets)

3 Sets Crunches
-Crunches (20 reps)
-Bicycle Crunch (20 reps)
-Crunches (10 reps + heavy object)
PICTURES/EXPLANATIONS
1.In Playlist: Squats,Decline pushup variation,bicycle crunch,and whole routine.
2.Clock Lunges = Much Easier Googling,but basically lunges while forming a clock.
3.Y RAISES =Normal : Video: Look at video lol.

4. Skull Crushers And 45 Degree version.

5.Lateral Raises

6.Modified Candlestick

7. Crunches