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Week 1 ⼁ Workout 2
WARM UP
PEMANASAN LOWER BACK
1 Set
PEMANASAN BAHU
1 Set
WORKOUT MOVEMENT
DUMBBELL BACK ROW
3 Set, 10 Reps, 60 Detik Rest
DUMBBELL REAR DELT FLY
3 Set, 10 Reps, 60 Detik Rest
CRUNCH
2 Set, 15-20 Reps, 60 Detik Rest
SEATED LEG RAISE
2 Set, 15-20 Reps, 60 Detik Rest
DUMBBELL BICEP CURL
3 Set, 10 Reps, 60 Detik Rest
DUMBBELL HAMMER CURL
3 Set, 10 Reps, 60 Detik Rest
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