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Week 1  ⼁ Workout 4

WARM UP

PEMANASAN LOWER BACK

1 Set

PEMANASAN BAHU

1 Set

WORKOUT MOVEMENT

NORMAL PUSHUP

4 Set, 10-15 Reps, 60 Detik Rest

HOLLOW HOLD

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

DUMBBELL SKULL CRUSHER

3 Set, 15 Reps, 60 Detik Rest

DUMBBELL HAMMER CURL

3 Set, 15 Reps, 60 Detik Rest

SINGLE ARM DUMBBELL ROW

3 Set, 10 Reps Pertangan, Gak Perlu istirahat

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