Pakai beban

EXERCISES
BACK
Bent-over barbell rows
Pull-ups
Seated cable rows

BICEPS
Standing barbell curls
Alternate dumbbell curls
Preacher curls

CHEST
Bench presses
Incline barbell presses
Dumbbell presses

TRICEPS
Parallel-bar dips
Lying dumbbell Extensions
Pushdowns

SHOUDLERS
Dumbbell presses
Behind Neck presses
Upright rows

CALVES
Standing calf raises
Seated calf raises
Donkey calf raises

LEGS
Squats
Leg presses
Hack squats

ABS
Hanging leg raises
Decline-bench crunches
Rope crunches

SAMPLE ONE WEEK FULL-BODY WORKOUT

Day 1: Full body (Chest, shoulders, back, biceps, triceps, abs, legs, calves)
Day 2: Rest

Day 3: Full body (Legs, calves, back, abs, shoulders, chest, biceps, triceps)
Day 4: Rest

Day 5: Full body (Back, chest, legs, triceps, biceps, calves, shoulders, abs)
Day 6: Rest
Day 7: Rest

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Calisthenics
Exercise Routine
5 Upper Body Exercises
Barbwire Pushup:
Condensed Pushup: bahu mepet badan
Deep Pushup: 3 kursi
Diamond Kiss Pushup: tangan di atas, kiss tangan
Frog Pushup: sujud, lutut gak nyentuh lantai

5 Lower Body Exercises

Hindu Squat: squat jinjit
Jumping Lunge
Falling Tower Exercise
Lunge and Kick
Bear Squat

3 Core Exercises
Dolphin Pushup
V Up Exercise
Side Plank Exercise

2 Misc Exercises
Gracie Drill Exercise
Plank Runs Exercise