Scribd Logo
Upload

Welcome to Scribd!

  • Workout Bowo Zikri

    Uploaded by

    Tribowo Setiawan
    9 views4 pages
    The document outlines a 4 day workout routine that focuses on different muscle groups each day. Day 1 targets the back, biceps and abs with exercises like deadlifts, pulldowns, rows, curls and core work. Day 2 focuses on the chest and triceps with presses, inclines and dips. Shoulders, triceps and abs are worked on day 3 with moves such as military presses, side raises and planks. Leg day, the 4th day, includes squats, lunges, deadlifts and calf raises.

    Original Description:

    Original Title

    Workout Bowo Zikri.docx

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    The document outlines a 4 day workout routine that focuses on different muscle groups each day. Day 1 targets the back, biceps and abs with exercises like deadlifts, pulldowns, rows, curls and core work. Day 2 focuses on the chest and triceps with presses, inclines and dips. Shoulders, triceps and abs are worked on day 3 with moves such as military presses, side raises and planks. Leg day, the 4th day, includes squats, lunges, deadlifts and calf raises.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    9 views4 pages

    Workout Bowo Zikri

    Uploaded by

    Tribowo Setiawan
    The document outlines a 4 day workout routine that focuses on different muscle groups each day. Day 1 targets the back, biceps and abs with exercises like deadlifts, pulldowns, rows, curls and core work. Day 2 focuses on the chest and triceps with presses, inclines and dips. Shoulders, triceps and abs are worked on day 3 with moves such as military presses, side raises and planks. Leg day, the 4th day, includes squats, lunges, deadlifts and calf raises.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 4

    Hari pertama ( Back / Biceps / Abs)

    1. Deadlift 12/3

    5. Concentration Curls 12/3

    2. Let Pulldown 12/3

    6. Knee Raises 12/3

    3. Dumbell Row 12/3

    7. Crunches 12/3

    4. Barbel curls 12/3

    Hari kedua (Dada/Triceps)


    1. Bench Press 10/3

    2. Dumbell incline 10/3

    3. Butterfly 10/3

    4. Dips 10/3

    5. Tricep Extention 10/3

    Hari ketiga (Bahu/Triceps/abs)


    1. Military Press 15/3

    2. Side raises 15/3

    3. Face Pulls 15/3

    4. Shouldershruggs 15/3

    5. Side Crunch 15/3

    6. Leg Raises 15/3

    7. Plank

    Hari ke Empat ( Leg Day)


    1. Squat 15/3

    2. Lunches 15/3

    3. Romanion Deadliftn15/3

    4. Calf Raises 15/3

    You might also like