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Week 2  ⼁ Workout 4

WARM UP

PEMANASAN LOWER BACK

1 Set

PEMANASAN BAHU

1 Set

WORKOUT MOVEMENT

SEATED LEG RAISE

2 Set, 15-20 Reps, 60 Detik Rest

CONTROLLED REPS SHOULDER PRESS

3 Set, 10 Reps, 60 Detik Rest

STATIC HOLD PUSHUP

3 Set, Tahan Sampe Gak Kuat, 60 Detik Rest

DUMBBELL STATIC ROW AND HOLD

3 Set, Lakuin Selama 30-60 Detik, 60 Detik Rest

DIAMOND PUSHUP

3 Set, 8-12 Reps, 60 Detik Rest

CONCENTRATION CURLS

3 Set, 10 Reps Pertangan, Gak Perlu Istirahat

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