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  • Book 1

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    Akhmad Ridhwan Ma'sum
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    This document outlines a 7 day workout routine that focuses on different muscle groups each day. Day 1 works back and biceps with exercises like incline curls and triceps push downs. Day 2 is for cardio or rest. Day 3 targets shoulders and traps with exercises like lateral raises and upright rows. Day 4 is a rest day. Day 5 works chest and triceps with dips, flies, and triceps extensions. Day 6 targets legs with moves like squats and lunges. Day 7 is another rest day.

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    This document outlines a 7 day workout routine that focuses on different muscle groups each day. Day 1 works back and biceps with exercises like incline curls and triceps push downs. Day 2 is for cardio or rest. Day 3 targets shoulders and traps with exercises like lateral raises and upright rows. Day 4 is a rest day. Day 5 works chest and triceps with dips, flies, and triceps extensions. Day 6 targets legs with moves like squats and lunges. Day 7 is another rest day.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    5 views2 pages

    Book 1

    Uploaded by

    Akhmad Ridhwan Ma'sum
    This document outlines a 7 day workout routine that focuses on different muscle groups each day. Day 1 works back and biceps with exercises like incline curls and triceps push downs. Day 2 is for cardio or rest. Day 3 targets shoulders and traps with exercises like lateral raises and upright rows. Day 4 is a rest day. Day 5 works chest and triceps with dips, flies, and triceps extensions. Day 6 targets legs with moves like squats and lunges. Day 7 is another rest day.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
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    of 2

    Senin

    leg + abs

    1. LEG EXTENSION 2. LEG CURL 3. SQUAT 4. DUMBELL LUNGES

    1. AB CRUNCH 2. HANGING LEG RAISE 3. KNEE RAISE 4. INCLINE SIT UP 5. ROMAN CHAIR SIT UP

    selasa

    back + tricep

    1. INCLINE 1. TRICEPS PUSH DOWN DUMBBELL CURL 2. BARBELL EZ CURL 2. DUMBBELL TRICEPS EXTENSION 3. CONCENTRATION 3. REVERSE TRICEPS PUSH CURL DOWN 4. SKULL CRUSHER 5. TRICEPS DIPPING 1. ONE HAND DUMBBELL PRESS 2. BENT OVER LATERAL RAISE 3. UPRIGHT ROW 4. SHRUGS 1. BEHIND THE NECK 2. SEATED BARBELL PRESS 3. SIDE LATERAL RAISE 4. DUMBBELL ONE HAND PRESS (STANDING) 5. DUMBBELL / BARBELL SHRUGS

    rabu

    bahu + pundak

    kamis

    cardio/off
    1. INCLINE DUMBBELL PRESS 2. FLAT DUMBBELL FLY 3. DIPPING 4. DUMBBELL PULL OVER 1. TRICEPS PUSH DOWN 2. DUMBBELL TRICEPS EXTENSION 3. REVERSE TRICEPS PUSH DOWN 4. SKULL CRUSHER 5. TRICEPS DIPPING

    jumat

    Chest + tricep

    sabtu minggu

    cardio/off cardio/off

    Day 1, back + bicep Day 2, cardio / off

    Day 3, bahu + pundak

    Day 4, OFF

    Day 5, chest + tricep Day 6, leg

    Day 7, OFF

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