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Week 1  ⼁ Workout 3

WARM UP

PEMANASAN LOWER BACK

1 Set

PEMANASAN BAHU

1 Set

WORKOUT MOVEMENT

DUMBBELL CHEST FLY

3 Set, 15 Reps, 60 Detik Rest

DUMBBELL LATERAL RAISE

3 Set, 10 Reps, 60 Detik Rest

DUMBBELL PENDING ROW

3 Set, 8-10 Reps , 60 Detik Rest

DUMBBELL BICEP CURL

2 Set, 15 Reps, 60 Detik Rest

DUMBBELL TRICEP SKULL CRUSHER

2 Set, 15 Reps, 60 Detik Rest

SEATED LEG RAISE

2 Set, Lakuin Sampe Gak Kuat, 60 Detik Rest

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