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  • Jadwal Latihan Workout Routine

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    ikbar911
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    The document outlines a weekly workout routine for Farel, consisting of chest, back, and biceps exercises on Mondays and Thursdays; shoulder and triceps exercises on Tuesdays and Fridays; leg exercises on Wednesdays and Saturdays; and a rest day on Sundays. Each workout includes 3 sets of various exercises using dumbbells or a barbell, with the number of repetitions provided for each exercise.

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    JADWAL LATIHAN WORKOUT ROUTINE

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    The document outlines a weekly workout routine for Farel, consisting of chest, back, and biceps exercises on Mondays and Thursdays; shoulder and triceps exercises on Tuesdays and Fridays; leg exercises on Wednesdays and Saturdays; and a rest day on Sundays. Each workout includes 3 sets of various exercises using dumbbells or a barbell, with the number of repetitions provided for each exercise.

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

    Jadwal Latihan Workout Routine

    Uploaded by

    ikbar911
    The document outlines a weekly workout routine for Farel, consisting of chest, back, and biceps exercises on Mondays and Thursdays; shoulder and triceps exercises on Tuesdays and Fridays; leg exercises on Wednesdays and Saturdays; and a rest day on Sundays. Each workout includes 3 sets of various exercises using dumbbells or a barbell, with the number of repetitions provided for each exercise.

    Copyright:

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

    JADWAL LATIHAN WORKOUT ROUTINE

    "No Pain No Gain"

    ~ Untuk Farel ~

    Senin (Chest, Back, Biceps)


    - Dumbell Floor Bench Press : 10x3
    - Dumbell Floor Fly Press : 10x3
    - Dumbell Pull Over : 10x3
    - Tripod Dumbell Row : 10x3
    - Standing Barbel Curl : 15x3
    - Hammer Curl : 15x3

    Selasa (Shoulder, Triceps)


    - Front Lateral Raise : 10x3
    - Side Lateral Raise : 10x3
    - Back Lateral Rise : 10x3
    - Triceps Extension : 15x3
    - Triceps Kick Back : 15x3

    Rabu (Legday)
    - Dumbell Squat : 12x3
    - Dumbell Goblet Squat : 12x3
    - Dumbell Deadlift : 12x3
    - Dumbell Lunges : 12x3
    - Calf Raise : 15x3

    Kamis (Chest, Back, Biceps)


    - Dumbell Floor Bench Press : 10x3
    - Dumbell Floor Fly Press : 10x3
    - Dumbell Pull Over : 10x3
    - Tripod Dumbell Row : 10x3
    - Standing Barbel Curl : 15x3
    - Hammer Curl : 15x3

    Jumat (Shoulder, Triceps)


    - Front Lateral Raise : 10x3
    - Side Lateral Raise : 10x3
    - Back Lateral Rise : 10x3
    - Triceps Extension : 15x3
    - Triceps Kick Back : 15x3

    Sabtu (Legday)
    - Dumbell Squat : 12x3
    - Dumbell Goblet Squat : 12x3
    - Dumbell Deadlift : 12x3
    - Dumbell Lunges : 12x3
    - Calf Raise : 15x3

    Minggu (Rest Cok...)

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