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Week 1  ⼁ Workout 2

WARM UP

PEMANASAN LOWER BACK

1 Set

PEMANASAN SELURUH KAKI

1 Set

PEMANASAN BAHU

1 Set

WORKOUT MOVEMENT

DUMBBELL STIFF DEADLIFT

3 Set, 8-12 Reps, 60 Detik Rest

TRICEP DIPS

3 Set, 8-12 Reps, 60 Detik Rest

DUMBBELL REAR DELT FLY

3 Set, 10 Reps, 60 Detik Rest

ALTERNATING TOE TOUCH

3 Set, Lakuin Selama 20-30 Detik , 60 Detik Rest

DUMBBELL STATIC HOLD AND ROW

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

COOLING DOWN (opsional)

FULL BODY COOLING DOWN

1 Set 

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