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Week 3  ⼁ Workout 3

WARM UP

PEMANASAN LOWER BACK

1 Set

PEMANASAN SELURUH KAKI

1 Set

PEMANASAN BAHU

1 Set

WORKOUT MOVEMENT

REVERSE LUNGES & SQUAT

3 Set, Lakuin Selama 20-40 Detik, 60 Detik Rest

KNEELING PUSHUP

3 Set, 8-12 Reps, 60 Detik Rest

CALF RAISE

2 Set, 15-20 Reps, 60 Detik Rest

DUMBBELL DEADLIFT WITH ROW

3 Set, 10-15 Reps , 60 Detik Rest

DUMBBELL HAMMER CURL VARIATION

3 Set, 10-15 Reps, 60 Detik Rest

COOLING DOWN (opsional)

FULL BODY COOLING DOWN

1 Set 

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