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  • Weekly workout and cardio schedule

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    Fachry Gates
    13 views2 pages
    ABC

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    Workout Schedule

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    ABC

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
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    13 views2 pages

    Weekly workout and cardio schedule

    Uploaded by

    Fachry Gates
    ABC

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    SENIN (Latihan 1)

    Abdominal * Center Crunch (3 set x 6-10 repetisi) * Side Crunch (left & right) (3 set x 6-10 repetisi) * Hanging Raise (3 set x 6-10 repetisi) Chest * Bench Press Barbell (3 set x 6-10 repetisi) * Incline Press Dumbbell (3 set x 6-10 repetisi) * Dumbbell Pull Over (3 set x 6-10 repetisi) * Pec Dec (3 set x 6-10 repetisi) Tricep * Tricep Push Down (3 set x 6-10 repetisi) * One-handed Tricep (3 set x 6-10 repetisi) * Skull Crusher (3 set x 6-10 repetisi) Latihan Kardio dengan Heart Rate sebesar 65% selama 20-30 mnt

    KAMIS (Latihan 3)

    Shoulder * Dumbbell Press (3 set x 6-10 repetisi) * Side Lateral Raise (3 set x 6-10 repetisi) * Rear Lateral Raise (3 set x 6-10 repetisi) * Dumbbell Shrug (3 set x 6-10 repetisi) Legs * Leg Press (3 set x 6-10 repetisi) * Leg Extension (3 set x 6-10 repetisi) * Leg Curl (3 set x 6-10 repetisi) * Seated Calf Raise (3 set x 6-10 repetisi) Abdominal * Center Crunch (3 set x 6-10 repetisi) * Side Crunch (left & right) (3 set x 6-10 repetisi) * Hanging Raise (3 set x 6-10 repetisi) Latihan Kardio dengan Heart Rate sebesar 65% selama 20-30 menit.

    SELASA (Latihan 2)
    Back * Lat Pull Down (Front) (3 set x 6-10 repetisi) * Seated Row (3 set x 6-10 repetisi) * Hyper Extension (3 set x 6-10 repetisi) Bicep * Preacher Curl with Barbell (3 set x 6-10 repetisi) * Concentration Dumbbell (3 set x 6-10 repetisi) * Hammer Curl (3 set x 6-10 repetisi) Abdominal * Center Crunch (3 set x 6-10 repetisi) * Side Crunch (left & right) (3 set x 6-10 repetisi) * Hanging Raise (3 set x 6-10 repetisi) Latihan Kardio dengan Heart Rate sebesar 65% selama 20-30 mnt.

    RABU (off/ libur) JUMAT (off/ libur) MINGGU (off/ libur)

    SABTU (Latihan 4)

    Chest * Incline Press Dumbbell (3 set x 6-10 repetisi) * Pec Dec (3 set x 6-10 repetisi) Back * Lat Pull Down (Front) (3 set x 6-10 repetisi) * Seated Row (3 set x 6-10 repetisi) Shoulder * Dumbbell Press (3 set x 6-10 repetisi) * Side Lateral Raise (3 set x 6-10 repetisi) Legs * Leg Press (3 set x 6-10 repetisi) * Leg Curl (3 set x 6-10 repetisi) Bicep * Concentration Dumbbell (3 set x 6-10 repetisi) Tricep * Tricep Push Down (3 set x 6-10 repetisi) Abdominal * Center Crunch (3 set x 6-10 repetisi) * Side Crunch (left & right) (3 set x 6-10 repetisi) * Hanging Raise (3 set x 6-10 repetisi) Latihan Kardio dengan Heart Rate sebesar 65% selama 20-30 menit.

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