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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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