Fitnes dan puasa

Fitness dan Puasa


Table of Contents:

  1. ‘>Diet Plan
  2. Workout Plan
  3. ‘>Senin ‘>Rabu ‘>Jumat ‘>Minggu


    SENIN

    CHEST

    • Flat Barbell Press 4 set x 10-12repsFlat Barbell Press
    • Incline Barbell Press 3 set x 10-12reps

    BACK

    • Lat Pull Down 4 set x 10-12reps
    • Seated Cable Row 4 set x 10-12reps

    ABDOMINAL

    • Center Crunch 4 set x 15-20reps

    CARDIO

    • Treadmill (jalan cepat) 20-30 menit

    SELASA OFF


    RABU

    SHOULDER

    • Overhead Barbell Press 4 set x 10-12reps
    • Side Lateral Raise 3 set x 10-12reps

    LEGS

    • Squat 4 set x 10-12reps
    • Leg Curl 4 set x 10-12reps

    ABDOMINAL

    • Lying Leg Raise 4 set x 15-20reps

    KAMIS OFF


    JUMAT

    ARMS

    TRICEPS

    • Skull Crusher 4 set x 10-12reps
    • Reverse Grip Press Down 3 set x 10-12reps

    BICEPS

    • Concentration Curl 4 set x 10-12reps
    • Hammer Curl 3 set x 10-12reps

    ABDOMINAL

    • Lying Leg Raise 4 set x 15-20reps

    CARDIO

    • Treadmill (jalan cepat) 20-30menit

    SABTU OFF


    MINGGU OFF


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