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    Fisik

    Copyright:

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

    Fisik

    Uploaded by

    Puput
    Fisik

    Copyright:

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

    JADWAL LATIHAN FISIK

    MINGGU 1
    Senin Selasa Rabu Kamis Jumat Sabtu
    Jogging 1x IT Jogging 2x IT Jogging 2x IT Jogging 4x IT Jogging 4x IT Jogging 5x IT
    Sprint 50m Sprint 50m Sprint 100m Sprint 100m Sprint 100m Sprint 100m
    Push Up 10x Push Up 15x Push Up 20x Push Up 25x Push Up 30x Push Up 40x
    Sit Up 10x Sit Up 15x Sit Up 20x Sit Up 25x Sit Up 30x Sit Up 40x
    Back Up 10x Back Up 15x Back Up 20x Back Up 25x Back Up 30x Back Up 40x
    Stomach R. 10x Stomach R. 15x Stomach R. 20x Stomach R. 25x Stomach R. 30x Stomach R. 40x
    Pull Up 5x Pull Up 5x Pull Up 7x Pull Up 7x Pull Up 7x Pull Up 10x

    MINGGU 2
    Senin Selasa Rabu Kamis Jumat Sabtu
    Jogging 5x IT Jogging 6x IT Jogging 7x IT Jogging 8x IT Jogging 9x IT Jogging 10x IT
    Sprint 100m Sprint 100m Sprint 100m Sprint 100m Sprint 100m Sprint 100m
    Push Up 50x Push Up 60x Push Up 70x Push Up 80x Push Up 90x Push Up 100x
    Sit Up 50x Sit Up 60x Sit Up 70x Sit Up 80x Sit Up 90x Sit Up 100x
    Back Up 50x Back Up 60x Back Up 70x Back Up 80x Back Up 90x Back Up 100x
    Stomach R. 50x Stomach R. 50x Stomach R. 50x Stomach R. 50x Stomach R. 50x Stomach R. 50x
    Pull Up 15x Pull Up 15x Pull Up 20x Pull Up 20x Pull Up 25x Pull Up 25x

    MINGGU 3
    Senin Selasa Rabu Kamis Jumat Sabtu
    Jogging 10xIT Jogging 10xIT Jogging 10xIT Jogging 10xIT Jogging 10xIT Jogging 10xIT
    Sprint 100m Sprint 100m Sprint 100m Sprint 100m Sprint 100m Sprint 100m
    Push Up 100x Push Up 100x Push Up 100x Push Up 100x Push Up 100x Push Up 100x
    Sit Up 100x Sit Up 100x Sit Up 100x Sit Up 100x Sit Up 100x Sit Up 100x
    Back Up 100x Back Up 100x Back Up 100x Back Up 100x Back Up 100x Back Up 100x
    Stomach R. 50x Stomach R. 50x Stomach R. 50x Stomach R. 50x Stomach R. 50x Stomach R. 50x
    Pull Up 25x Pull Up 25x Pull Up 25x Pull Up 25x Pull Up 25x Pull Up 25x

    MINGGU 4
    Senin Selasa Rabu Kamis Jumat Sabtu
    Jogging 10xIT Jogging 10xIT Jogging 10xIT Jogging 10xIT Jogging 10xIT Jogging 10xIT
    Sprint 100m Sprint 100m Sprint 100m Sprint 100m Sprint 100m Sprint 100m
    Push Up 100x Push Up 100x Push Up 100x Push Up 100x Push Up 100x Push Up 100x
    Sit Up 100x Sit Up 100x Sit Up 100x Sit Up 100x Sit Up 100x Sit Up 100x
    Back Up 100x Back Up 100x Back Up 100x Back Up 100x Back Up 100x Back Up 100x
    Stomach R. 50x Stomach R. 50x Stomach R. 50x Stomach R. 50x Stomach R. 50x Stomach R. 50x
    Pull Up 25x Pull Up 25x Pull Up 25x Pull Up 25x Pull Up 25x Pull Up 25x

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