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  • Jadwal HomeWorkout

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    Denih Handayani Al-khawarizmi
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    This document provides a push pull split workout schedule for two weeks. It divides the week into push workouts on Mondays, Wednesdays, and Saturdays which focus on exercises like chest presses, shoulder presses, and tricep exercises. Pull workouts are scheduled for Tuesdays, Thursdays, and Saturdays and include back exercises like pull-ups, rows, and bicep curls. Wednesdays and Sundays are designated as rest days with the schedule repeating each two weeks. Exercise instructions are also provided for the push and pull workouts.

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    This document provides a push pull split workout schedule for two weeks. It divides the week into push workouts on Mondays, Wednesdays, and Saturdays which focus on exercises like chest presses, shoulder presses, and tricep exercises. Pull workouts are scheduled for Tuesdays, Thursdays, and Saturdays and include back exercises like pull-ups, rows, and bicep curls. Wednesdays and Sundays are designated as rest days with the schedule repeating each two weeks. Exercise instructions are also provided for the push and pull workouts.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    14 views1 page

    Jadwal HomeWorkout

    Uploaded by

    Denih Handayani Al-khawarizmi
    This document provides a push pull split workout schedule for two weeks. It divides the week into push workouts on Mondays, Wednesdays, and Saturdays which focus on exercises like chest presses, shoulder presses, and tricep exercises. Pull workouts are scheduled for Tuesdays, Thursdays, and Saturdays and include back exercises like pull-ups, rows, and bicep curls. Wednesdays and Sundays are designated as rest days with the schedule repeating each two weeks. Exercise instructions are also provided for the push and pull workouts.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    Jadwal HomeWorkout

    Push Pull Split

    Hari Minggu Pertama Minggu Kedua

    Senin Push Workout Pull Workout

    Selasa Pull Workout Push Workout

    Rabu Istirahat Minggu berikutnya


    kembali rotasi ke
    Kamis Push Workout Pull Workout minggu pertama

    Jumat Pull Workout Push Workout

    Sabtu Push Workout Pull Workout

    Minggu Istirahat

    Push Workout
    • Benchpress 3 × 10
    • Barbell Overhead Press3 × 10 or Dumbbell Shoulder Press 3 × 10 - (Pilih 1 gerakan)
    • Incline Dumbbell Press 3 × 10
    • Arnold Press 3 × 12
    • Dumbbell Chest Fly 3 × 12 atau Pec Deck / Machine Fly 3 × 12 atau Cable Chest Fly 3 × 12
    • Lateral Raises 3 × 12
    • Triceps Cable Push Down 3 × 12

    Pull and Legs Workout


    • Barbell Squats 3 × 10 or Leg Press 3 × 10 or Hack Squat 3 × 10
    • Pull-up / Chin-up 3 × 8 atau Lat Pull Down 3 × 8
    • Romanian Deadlift 3 × 10
    • Seated Cable Rows 3 × 10
    • Ab Rollouts / Planks 3 Set Sampai Capek
    • Dumbbell / Barbell Shrugs 3 × 12
    • Leg Raises 3 × 12
    • Barbell Curls 3 × 12
    Catatan:

    • Makan Teratur
    • Istirahat Cukup

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