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    Dadang Pranowo
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    © All Rights Reserved
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    9 views3 pages

    Exercise

    Uploaded by

    Dadang Pranowo

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 3

    Waktu Pengaturan waktu/ 20 = jarak waktu berjalan

    Program 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
    P1 Jum'at 2 3 3 4 5 3 4 5 5 3 4 5 4 4 4 2 3 3 5 3
    P2 Senin 2 4 4 5 6 4 6 6 6 4 5 6 4 4 4 2 2 5 4 2
    P3 Rabu 2 4 4 6 6 4 7 7 7 4 7 7 4 4 4 2 4 5 3 2
    P4 Jum'at 3 5 5 6 7 7 5 7 7 8 8 5 8 5 5 6 6 4 4 3
    P5 Senin 2 4 4 5 6 7 7 5 6 7 8 8 5 4 3 3 6 5 4 2
    P6 Rabu 2 4 4 4 5 6 8 8 6 7 8 8 6 4 4 2 5 4 3 2
    P7 Jum'at 2 3 3 3 4 5 3 4 5 3 4 5 3 3 3 6 6 5 3 3
    P8 Senin 2 3 3 6 7 7 4 6 7 4 6 7 4 4 4 2 3 4 4 2
    P9 Rabu 2 4 4 7 7 4 7 8 4 8 8 8 4 4 4 5 6 3 3 2
    P10 Jum'at 2 4 5 6 7 5 4 6 6 8 6 6 5 4 4 2 4 4 3 3
    P11 Senin 2 5 8 8 7 7 8 8 7 7 8 8 5 5 8 8 5 5 4 3
    P12 Rabu 3 4 8 8 5 8 5 8 5 8 7 5 5 7 8 8 5 7 6 3

    LEVEL 1 BERAT 5 kg LEVEL 2 BERAT 10 kg LEVEL 3 BERAT 15 kg


    Hari Tanggal Set Repetisi Hari Tanggal Set Repetisi Hari Tanggal Set Repetisi
    1 Jum'at 4 30 5 Jum'at 4 40 13 Jum'at 4 60
    2 Senin 4 30 6 Senin 4 40 14 Senin 4 60
    3 Rabu 4 30 7 Rabu 4 40
    Istirahat Istirahat
    9 Jum'at 4 50
    10 Senin 4 50
    11 Rabu 4 50
    Istirahat
    Waktu Pengaturan waktu/ 20 = jarak waktu berjalan
    Program 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
    P1 Selasa 2 3 3 4 5 3 4 5 5 3 4 5 4 4 4 2 3 3 5 3
    P2 Kamis 2 4 4 5 6 4 6 6 6 4 5 6 4 4 4 2 2 5 4 2
    P3 Sabtu 2 4 4 6 6 4 7 7 7 4 7 7 4 4 4 2 4 5 3 2
    P4 Selasa 3 5 5 6 7 7 5 7 7 8 8 5 8 5 5 6 6 4 4 3
    P5 Kamis 2 4 4 5 6 7 7 5 6 7 8 8 5 4 3 3 6 5 4 2
    P6 Sabtu 2 4 4 4 5 6 8 8 6 7 8 8 6 4 4 2 5 4 3 2
    P7 Selasa 2 3 3 3 4 5 3 4 5 3 4 5 3 3 3 6 6 5 3 3
    P8 Kamis 2 3 3 6 7 7 4 6 7 4 6 7 4 4 4 2 3 4 4 2
    P9 Sabtu 2 4 4 7 7 4 7 8 4 8 8 8 4 4 4 5 6 3 3 2
    P10 Selasa 2 4 5 6 7 5 4 6 6 8 6 6 5 4 4 2 4 4 3 3
    P11 Kamis 2 5 8 8 7 7 8 8 7 7 8 8 5 5 8 8 5 5 4 3
    P12 Sabtu 3 4 8 8 5 8 5 8 5 8 7 5 5 7 8 8 5 7 6 3

    LEVEL 1 BERAT 5 kg LEVEL 2 BERAT 10 kg LEVEL 3 BERAT 15 kg


    Hari Tanggal Set Repetisi Hari Tanggal Set Repetisi Hari Tanggal Set Repetisi
    1 Selasa 4 30 5 Selasa 4 40 13 Selasa 4 60
    2 Kamis 4 30 6 Kamis 4 40 14 Kamis 4 60
    3 Sabtu 4 30 7 Sabtu 4 40
    Istirahat Istirahat
    9 Selasa 4 50
    10 Kamis 4 50
    11 Sabtu 4 50
    Istirahat
    Waktu Pengaturan waktu/ 20 = jarak waktu berjalan
    Program 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
    P1 Jum'at 2 3 3 4 5 3 4 5 5 3 4 5 4 4 4 2 3 3 5 3
    P2 Senin 2 4 4 5 6 4 6 6 6 4 5 6 4 4 4 2 2 5 4 2
    P3 Rabu 2 4 4 6 6 4 7 7 7 4 7 7 4 4 4 2 4 5 3 2
    P4 Jum'at 3 5 5 6 7 7 5 7 7 8 8 5 8 5 5 6 6 4 4 3
    P5 Senin 2 4 4 5 6 7 7 5 6 7 8 8 5 4 3 3 6 5 4 2
    P6 Rabu 2 4 4 4 5 6 8 8 6 7 8 8 6 4 4 2 5 4 3 2
    P7 Jum'at 2 3 3 3 4 5 3 4 5 3 4 5 3 3 3 6 6 5 3 3
    P8 Senin 2 3 3 6 7 7 4 6 7 4 6 7 4 4 4 2 3 4 4 2
    P9 Rabu 2 4 4 7 7 4 7 8 4 8 8 8 4 4 4 5 6 3 3 2
    P10 Jum'at 2 4 5 6 7 5 4 6 6 8 6 6 5 4 4 2 4 4 3 3
    P11 Senin 2 5 8 8 7 7 8 8 7 7 8 8 5 5 8 8 5 5 4 3
    P12 Rabu 3 4 8 8 5 8 5 8 5 8 7 5 5 7 8 8 5 7 6 3

    LEVEL 1 BERAT 5 kg LEVEL 2 BERAT 10 kg LEVEL 3 BERAT 15 kg


    Hari Tanggal Set Repetisi Hari Tanggal Set Repetisi Hari Tanggal Set Repetisi
    1 Jum'at 4 30 5 Jum'at 4 40 13 Jum'at 4 60
    2 Senin 4 30 6 Senin 4 40 14 Senin 4 60
    3 Rabu 4 30 7 Rabu 4 40
    Istirahat Istirahat
    9 Jum'at 4 50
    10 Senin 4 50
    11 Rabu 4 50
    Istirahat

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