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  • Your Fitness Journey Begins Today

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    Muhamad Rivai Zhein
    6 views4 pages
    This document provides a fitness routine split into push day, pull day, and leg day. Each day includes several exercises to be completed with 4 sets of 20 repetitions each. Push day focuses on exercises like bench press, shoulder press, and triceps extensions. Pull day includes pulls ups, rows, and bicep curls. Leg day consists of squats, lunges, calf raises, and leg curls. The routine is intended to help the reader begin their fitness journey.

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    YOUR FITNESS JOURNEY BEGINS TODAY

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    This document provides a fitness routine split into push day, pull day, and leg day. Each day includes several exercises to be completed with 4 sets of 20 repetitions each. Push day focuses on exercises like bench press, shoulder press, and triceps extensions. Pull day includes pulls ups, rows, and bicep curls. Leg day consists of squats, lunges, calf raises, and leg curls. The routine is intended to help the reader begin their fitness journey.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    6 views4 pages

    Your Fitness Journey Begins Today

    Uploaded by

    Muhamad Rivai Zhein
    This document provides a fitness routine split into push day, pull day, and leg day. Each day includes several exercises to be completed with 4 sets of 20 repetitions each. Push day focuses on exercises like bench press, shoulder press, and triceps extensions. Pull day includes pulls ups, rows, and bicep curls. Leg day consists of squats, lunges, calf raises, and leg curls. The routine is intended to help the reader begin their fitness journey.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 4

    YOUR FITNESS

    JOURNEY
    BEGINS TODAY
    JADWAL FITNES
    M.RIVAI ZHEIN
    PUSH DAY
    • DUMBBEL SHOULDERPRESS (4x 20
    repetisi)
    • BENCHPRESS (4x 20 repetisi)

    • CABLE SIDE RAISES (4x 20


    repetisi)
    • INCLINE DUMBBELL PRESS (4x
    20 repetisi)

    • TRICEPSEXTENSION (4x 20
    repetisi)

    • BUTTERFLY (4x 20 repetisi)

    • OVERHEAD TRICEPSEXTENSION

    JADWAL FITNESS 2
    PULL DAY
    • REVERSE BUTTERFLY (4x 20
    • PULDOWN/PULLUPS WIDE (4x repetisi)
    20 repetisi)

    • BURBELL SHOULDERSRUGGS
    (4x 20 repetisi)
    • DUMBBELL ROW (4x 20
    repetisi)

    • EASY BAR BICEPS CURL (4x 20


    • CABLE ROW (4x 20 repetisi) repetisi)

    • CABLE BICEPSCURLS (4x 20


    repetisi)
    LEG DAY
    • LUNGES (4x 20 repetisi)

    • SQUATS (4x 20 repetisi)

    • CALF RAISES STANDING (4x 20


    repetisi)
    • LEGPRESS (4x 20 repetisi)

    • LEGCURLS (4x 20 repetisi)

    JADWAL FITNESS 4

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