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  • Componen Rutin Ulangan Bebanan (LBS) SET Target Msucle: Upper Body (Shoulder/ Chest/ Back Muscle)

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    Mohd Shahmil
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    This document outlines an upper and lower body workout routine that includes 15 different exercises targeting major muscle groups. The upper body portion focuses on back, shoulder, chest, bicep, and tricep muscles and includes exercises like rows, pushups, and curls. The lower body section works core, leg, calf and glute muscles through movements such as situps, lunges, and squats. Repetition and set details are provided for each exercise.

    Original Description:

    Simple gym training design

    Original Title

    Training Gym

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    This document outlines an upper and lower body workout routine that includes 15 different exercises targeting major muscle groups. The upper body portion focuses on back, shoulder, chest, bicep, and tricep muscles and includes exercises like rows, pushups, and curls. The lower body section works core, leg, calf and glute muscles through movements such as situps, lunges, and squats. Repetition and set details are provided for each exercise.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    20 views1 page

    Componen Rutin Ulangan Bebanan (LBS) SET Target Msucle: Upper Body (Shoulder/ Chest/ Back Muscle)

    Uploaded by

    Mohd Shahmil
    This document outlines an upper and lower body workout routine that includes 15 different exercises targeting major muscle groups. The upper body portion focuses on back, shoulder, chest, bicep, and tricep muscles and includes exercises like rows, pushups, and curls. The lower body section works core, leg, calf and glute muscles through movements such as situps, lunges, and squats. Repetition and set details are provided for each exercise.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    COMPONEN

    UPPER BODY
    (SHOULDER/
    CHEST/ BACK
    MUSCLE)

    SINGLE ARM
    ROWING

    15

    SHOULDER SHRUG

    20

    PUSH-UP

    25

    BENT-OVER
    BARRBELL
    ROWING

    20

    TERES MAJOR &


    TRAPEZIUS

    BICEPS BRACHII

    20

    3
    3

    TRICEPS
    DELTOID
    PACTORALIS
    MAJOR

    15
    12
    8
    8
    12
    15
    1 MINUTE
    15
    15

    3
    3
    3
    3
    3
    3
    3
    3
    3

    CHEST-PRESS
    SIT-UP
    CLIMBING
    JACK KNIVE
    HALF BURPEE
    ELBOW TO KNEE
    BACK EXTENTION
    PLANK
    HALF SQUAD
    LEG EXTENTION
    CALF RAISE

    LOWER BACK

    GLUTE
    SINGLE LEG
    LUNGES

    WARM-UP

    TARGET
    MSUCLE
    LATISSIMUS
    DOSI
    TRAPEZIUS &
    DELTOID
    TRICEPS &
    PACTORALIS
    MAJOR

    ULANGAN

    BICEPS CURL
    TRICEPS
    EXTENSION
    LATERAL RAISE

    CORE
    MUSCLE

    BEBANAN
    (LBS)

    RUTIN

    : JOGGING 10 MINIT
    : SKIPPING 200 REPS

    25
    25

    15

    SET
    3

    15

    15

    ABDOMINAL
    MUSCLE

    HAMSTRING
    QUADRICEPS
    GASTROCNEMIU
    S & SOLEUS
    GLUTEUS
    MAXIMUS
    HAMSTRING &
    QUADRICEPS

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