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Week 4  ⼁ Workout 1

WARM UP

PEMANASAN LOWER BACK

1 Set

PEMANASAN SELURUH KAKI

1 Set

PEMANASAN BAHU

1 Set

WORKOUT MOVEMENT

RESISTANCE BAND LYING LATPULLDOWN

3 Set, 10 Reps, 60 Detik Rest

RESISTANCE BAND SHOULDER PRESS

3 Set, 10 Reps, 60 Detik Rest

KNEELING PUSHUP

3 Set, 10 Reps, 60 Detik Rest

STEP UP

2 Set, 10 Reps Perkaki, 60 Detik Rest

INCLINE SIDE PLANK

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

COOLING DOWN (opsional)

FULL BODY COOLING DOWN

1 Set 

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