Senin: Bagian utama saka latihan - dodo
Rampungake telung set Super fitness.
Super Fitness 1: Rampungake 3 set manuk dumbbell oblique ndhuwur, 8-10 reps saben set.Apa telung set 8-10 reps bench press tanpa istirahat.
Super Workout 2: Rampungake 3 set 10-12 repetisi ing bench press dumbbell siji tangan, banjur langsung nindakake 3 set 10-12 reps ing barbell bench press tanpa ngaso.
Super Workout 3: Rampungake 3 set 8-10 dumbbell narik, banjur langsung nindakake 3 set 8-10 downlean bench press tanpa istirahat, saben set 8-10.
Selasa: Sisih utama saka ngleksanani - bali
Super Fitness 1: Rampungake 3-4 larik tikungan dumbbell, 12-15 reps saben set.Nindakake 3 nganti 4 set 12 nganti 15 repetisi tanpa istirahat.
Super Fitness 2: Rampungake 3-4 set dumbbell hunches, 12-15 reps saben set.Nggawe 3 nganti 4 set barbell bend tanpa istirahat, 12 nganti 15 reps saben.
Super Fitness 3: Rampungake 3-4 set dayung dumbbell siji-tangan.Nggawe 12-15 reps saben set.Nindakake 3-4 set 12 nganti 15 repetisi barbell overpull langsung tanpa istirahat.
Rebo: Area olahraga utama - sikil
Super Fitness 1: Ngrampungake 3 set lompat jongkok dumbbell, saben 10-12 reps.Apa 3 set 10-12 barbell squats tanpa istirahat.
Super Fitness 2: Rampungake 3 set dumbbell lunges, 10-12 reps saben.Nindakake 3 set deadlift lutut lurus tanpa istirahat, 10-12 reps saben.
Super Fitness 3: Rampungake 3 set 10-12 goblet squats.Nindakake 3 set squats knapsack tanpa jeda, saben 10 nganti 12 reps.
Kamis: area olahraga utama - pundhak
Latihan Super 1: Rampungake 3 set angkat datar dumbbell, 10 reps saben.Banjur nindakake 3 set 10 tekan pundhak tanpa istirahat.
Super Fit 2: Lengkap 3 set 10 grosses.Banjur langsung nindakake 3 set baris ngadeg (cekelan sempit) tanpa istirahat, saben set 10 reps
Super Fitness 3: Rampungake 3 set dumbbell shrugs, 10 reps saben, banjur 3 set standing row (wide grip), 10 reps saben.
Ana: area olahraga utama - tangan
Super Fitness 1: Rampungake 3 set ngadeg dumbbell telung sirah, 8-10 reps saben.Banjur, tanpa istirahat, nindakake 3 set 8-10 bench press genggaman sempit.
Latihan Super 2: Rampungake 3 set 8-10 tikungan dumbbell papan miring.Banjur nindakake 3 set barbell backhand bend.Nggawe 8-10 reps saben set.
Super Fitness 3: Rampungake 3 set 8-10 tikungan palu dumbbell.Banjur nindakake 3 set 8-10 reps.
Setu: Area olahraga utama - sikil
Latihan Super 1: Rampungake 3 set 15 tikungan sisih dumbbell.Banjur nindakake 3 set 15 barbell curls.
Super Fitness 2: Ngrampungake 3 set 15 dumbbell Russian muter.Banjur nindakake 3 set ngangkat 15 V.
Wektu kirim: Jul-21-2022