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Week 3  ⼁ Workout 2

WARM UP

PEMANASAN LOWER BACK

1 Set

PEMANASAN SELURUH KAKI

1 Set

PEMANASAN BAHU

1 Set

WORKOUT MOVEMENT

DUMBBELL PENDING ROW

3 Set, 6-10 Reps, 60 Detik Rest

TRICEP DIPS

3 Set, 8-12 Reps, 60 Detik Rest

SINGLE LEG STIFF DEADLIFT

2 Set, 10 Reps Perkaki, Gak Perlu Istirahat

SUPERMAN

2 Set,  Lakuin Selama 20-40 Detik, 60 Detik Rest

​LUNGES

2 Set, 8-12 Reps Perkaki, 60 Detik Rest

COOLING DOWN (opsional)

FULL BODY COOLING DOWN

1 Set 

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