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PROGRAM LATIHAN CAB.

OR BASKET PUTRA
TAHAP : PERSIAPAN UMUM MAKRO : 1

MEILISA IRIANI

MANDOSIR
MIKRO : 2

6315050473
VOLUME : 100 % INTENSITAS : 40 % TRAINING SESSION SESI PAGI 8 JANUARI PROGRAM LATIHAN Warming Up -0 Jogging -1 Stretching Inti -2 Slow Continous Run Cooling Down -3 Stretching Volume Latihan 120’ 90’ 10’ CATATAN 5’ 15’

HYPEREXTENSIEN 3.PROGRAM LATIHAN CAB.LUNGES 5. OR BASKET PUTRA TAHAP : PERSIAPAN UMUM MAKRO : 1 MIKRO : 1 VOLUME : 60% INTENSITAS : 30 % TRAINING SESSION SESI SORE 1 JANUARI PROGRAM LATIHAN Warming Up -4 Jogging -5 Stretching Inti -6 CIRCUIT TRAINING 1.BENCH PRESS 4.POWER SQUATS CATATAN 15’ rest 3’ 15’ rest 3’ 9 Pos 2 Set 10 Repetisi Intensitas 30% Rest Interval tiap set 60” Cooling Down -7 Stretching 10 menit .INCLINE BENCH SIT UP 6.HIGH – PULLEY CRUNCHES 9.SEATED DUMBBELL PRESES 7.LEG PRESS 2.CURL 8.