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Week 2  ⼁ Workout 3

WARM UP

PEMANASAN LOWER BACK

1 Set

PEMANASAN BAHU

1 Set

WORKOUT MOVEMENT

HOLLOW HOLD

2 Set, 20-40 Detik, 60 Detik Rest

INCLINE PUSHUP

3 Set, 8-12 Reps, 60 Detik Rest

DUMBBELL STATIC ROW & HOLD

3 Set, Lakuin Selama 30-60 Detik, 60 Detik Rest

BODYWEIGHT TRICEP EXTENSION

3 Set, 10 Reps, 60 Detik Rest

STATIC HOLD SHOULDER PRESS

3 Set, Lakuin Selama 30-60 Detik, 60 Detik Rest

HAMMER CURL VARIATION

3 Set, 10-15 Reps, 60 Detik Rest

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