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Week 1  ⼁ Workout 1

WARM UP

PEMANASAN LOWER BACK

1 Set

PEMANASAN BAHU

1 Set

WORKOUT MOVEMENT

INCLINE PUSHUP

4 Set, 8-12 Reps, 60 Detik Rest

TRICEP DIPS

3 Set, 8-12 Reps, 60 Detik Rest

DUMBBELL BACK ROW

3 Set, 10 Reps , 60 Detik Rest

CONTROLLED REPS SHOULDER PRESS

3 Set, 10 Reps, 60 Detik Rest

CRUNCH

3 Set, 10-15 Reps, 60 Detik Rest

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