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Week 1 ⼁ Workout 3
WARM UP
PEMANASAN LOWER BACK
1 Set
PEMANASAN KAKI
1 Set
PEMANASAN BAHU
1 Set
WORKOUT MOVEMENT
RESISTANCE BAND CHEST FLY
3 Set, 15 Reps, 60 Detik Rest
RESISTANCE BAND BICEP CURL
3 Set, 15 Reps, 60 Detik Rest
INCLINE BEGINNER PLANK
2 Set, Lakuin Selama 20-40 Detik 60 Detik Rest
SUPERMAN
2 Set, Lakuin Selama 20-40 Detik, 60 Detik Rest
DOUBLE PULSE SUMO SQUAT
2 Set, Lakuin Selama 20-30 Detik , 60 Detik Rest
BODYWEIGHT CALF RAISE
2 Set, 15-20 Reps , 60 Detik Rest
COOLING DOWN (opsional)
FULL BODY COOLING DOWN
1 Set
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