senin

pagi rep set malam rep set

push up 15 push up 15
sholuder bottle push 20 2 open close side middle bottle 20
45 bottle swing 20 rest 30s
rest 30s bench push up 15
2
bench push up 15 pull over up midddle 20
swing butterfly bottle 20 2 rest 30s
tricip dip 20 reverse push up 15
rest 30s push up plank 30 s
open close side middle bottle 20 push over dumbell 15
open close bottom middle bottle 20 2 45 swing middle side bottle 20
diamond push up 15 rest 30s
cirlce push over bottle 20
swing bottom side bottle 20 2
rest 30s
turn push over 20
swing bottom middle bottle 20
rest 30s

kamis
pagi rep set malam rep set
push up 20 angkat tumit sejajar 20
3
45 bottle pull up side 20 angkat tumit masuk 20 3
rest 30 s angkat tumit keluar 20
overhead pull up 10
3
shoulder up 10
No. rest
overhead back up 10
3
angkat beban 10
norest
 selasa
pagi rep set malam rep set
45 pull bottom middle 20 45 pull bottom middle 20
2
angkat beban 20 rice deadlif 20
rice pull bottom middle 20 rest 30s
rest 30s shoulder up bottle front 20
45 one hand pull 20 shoulder up bottle side 20 2
reverse hand angkat beban 2 shoulder up bottle back 20
shoulder pull 20 pull up bottom chest 20
rest 30s rest 30s
45 pull bottom middle 20
rice deadlif 20
givehand angkat beban 20

jumat
pagi rep set malam rep set
mountain climber angkat beban 20
roman twist side hand angkat beban 20
riron butterfly bungkuk side hand angkat beban 20
double crunch rest 30s
30 s 3
bicycles 2 tricip dip 20
leg up overhead dumbell head chest 20
scissor swing middle back 20
superman rest 30s
plank 60 s
 rabu
pagi rep set malam rep set
liat hape kaki hp hp mountain climber
deadlif 20 2 roman twist
riron butterfly
double crunch
30 s
bicycles 2
leg up
scissor
superman
plank 60 s

sabtu
pagi rep set malam rep set
push up 12 12
swing side chest baringan 12 3 12 3
overhead back chest baringan 12 12
latihan paha