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  • Jadwal Gym

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    nia agus
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    The document outlines a 3 day gym workout schedule that focuses on different muscle groups each day: chest, back, and legs on Monday; back, biceps, and shoulders on Tuesday; and legs, abs, and abs on Wednesday. Each workout includes 3 exercises for the targeted muscle group performed in 3 sets with decreasing repetitions.

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    The document outlines a 3 day gym workout schedule that focuses on different muscle groups each day: chest, back, and legs on Monday; back, biceps, and shoulders on Tuesday; and legs, abs, and abs on Wednesday. Each workout includes 3 exercises for the targeted muscle group performed in 3 sets with decreasing repetitions.

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

    Jadwal Gym

    Uploaded by

    nia agus
    The document outlines a 3 day gym workout schedule that focuses on different muscle groups each day: chest, back, and legs on Monday; back, biceps, and shoulders on Tuesday; and legs, abs, and abs on Wednesday. Each workout includes 3 exercises for the targeted muscle group performed in 3 sets with decreasing repetitions.

    Copyright:

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

    Gym

    SENIN SELASA RABU 3

    Chest Back Leg

    Push up machine-pulldown bodyweight squat


    ( 5x3 set ) ( 12,10,8 x 3 set ) ( 12,10,8 per set )
    incline push up dumbbell row unilateral forward lunges
    ( 5x3 set ) ( 12,10,8 x 3 set ) ( 12,10,8 per set )
    Decline push up inverted row bulgarian split squat
    ( 5x3 set ) ( 5x3 set ) ( 12,10,8 per ser )
    Triceps Biceps Shoulders

    dumbbell seated
    cable push down dumbbell curl
    overhead press
    ( 10x3 set ) ( 12,10,8 per set )
    ( 5x3 set )

    bench dips dumbbell hammer curl barbell upright row


    ( 10x3 set ) ( 12,10,8 per set ) ( 5x3 set )

    Abs Abs Abs

    crunches
    <= <=
    ( 10x3 set )

    laying leg raises


    ( 10x3 set )
    Plank
    ( 30sec X 3 set )

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