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  • Latihan Harian

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    surya
    6 views3 pages
    The document outlines a weekly workout routine that includes exercises targeting different muscle groups on different days, such as chest on Mondays, legs on Tuesdays, and biceps on various days. The routine incorporates bodyweight exercises like mountain climbers, pushups, and abs work, as well as activities like badminton and futsal for full-body conditioning. Rest days with light exercise or stretching are scheduled for Wednesdays, Sundays and some afternoons.

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    The document outlines a weekly workout routine that includes exercises targeting different muscle groups on different days, such as chest on Mondays, legs on Tuesdays, and biceps on various days. The routine incorporates bodyweight exercises like mountain climbers, pushups, and abs work, as well as activities like badminton and futsal for full-body conditioning. Rest days with light exercise or stretching are scheduled for Wednesdays, Sundays and some afternoons.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    6 views3 pages

    Latihan Harian

    Uploaded by

    surya
    The document outlines a weekly workout routine that includes exercises targeting different muscle groups on different days, such as chest on Mondays, legs on Tuesdays, and biceps on various days. The routine incorporates bodyweight exercises like mountain climbers, pushups, and abs work, as well as activities like badminton and futsal for full-body conditioning. Rest days with light exercise or stretching are scheduled for Wednesdays, Sundays and some afternoons.

    Copyright:

    © All Rights Reserved
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    of 3

    Senin

    Pagi mountain climber, chest


    Siang Bicep
    Malam bicep, abs

    Selasa
    Pagi mountain climber, chest
    Siang leg
    Malam leg, abs

    Rabu
    Pagi mountain climber, chest
    Siang Bicep
    Malam Shoulder, abs

    kamis
    Pagi mountain climber, chest
    Siang leg
    Malam badminton

    Jumat
    Pagi mountain climber, chest
    Siang bicep
    Malam bicep, chest

    sabtu
    Pagi mountain climber, jalan
    Siang rest
    Malam futsal

    Minggu
    Pagi mountain climber, jalan
    Siang cheat meal
    Malam shoulder, abs
    Senin Selasa
    Pagi Abs Pagi Rest
    Siang Rest Siang Incline Push Up
    Malam Badminton Malam Bicep

    Kamis Jumat
    Pagi Abs Pagi Rest
    Siang Rest Siang Incline Push Up
    Malam Badminton Malam Forearm

    Minggu
    Pagi Minisoccer / Futsal
    Siang Rest
    Malam Shoulder
    Rabu
    Pagi Squat
    Siang Rest
    Malam Shoulder

    Sabtu
    Pagi Squat
    Siang Rest
    Malam Futsal

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