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  • Program Fitness Home Workout

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    ebilma2
    11 views2 pages
    fines mokupa

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    fines mokupa

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    11 views2 pages

    Program Fitness Home Workout

    Uploaded by

    ebilma2
    fines mokupa

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    Hari

    Senin

    Program
    Push UP wide range
    Bisep,Wide Grip
    Barbell Scut
    DeadLift
    Barbell bent Row
    Barbell Shoulder Press over head
    Bench press wide grip
    Leg curl
    Jogging

    Reps/Waktu/Set
    14/3 Set
    14/3 Set
    14/3 Set
    14/3 Set
    14/3 Set
    8/3 Set
    14/3 Set
    14/3 Set
    5 Menit

    Selasa

    Push up close range


    Bisep,Close Grip
    Barbell Scut
    DeadLift
    Barbell bent Row
    Bench press close grip
    Leg curl
    Jogging

    14/3 Set
    14/3 Set
    14/3 Set
    14/3 Set
    14/3 Set
    14/3 Set
    14/3 Set
    5 Menit

    Rabu

    Joging
    Bisep,Close Grip

    10 Menit/3 Set
    14/3 Set

    Kamis

    Push UP wide range


    Bisep,Wide Grip
    Barbell Scut
    DeadLift
    Barbell bent Row
    Bench press wide grip
    Leg curl
    Jogging

    14/3 Set
    14/3 Set
    14/3 Set
    14/3 Set
    14/3 Set
    14/3 Set
    14/3 Set
    5 Menit

    Jumat

    Push up close range


    Bisep,Close Grip
    Barbell Scut
    DeadLift
    Barbell bent Row
    Barbell Shoulder Press over head
    Bench press close grip
    Leg curl
    Jogging

    14/3 Set
    14/3 Set
    14/3 Set
    14/3 Set
    14/3 Set
    8/3 Set
    14/3 Set
    14/3 Set
    5 Menit

    Sabtu

    Push UP wide range


    Bisep,Wide Grip
    Barbell Scut
    DeadLift

    14/3
    14/3
    14/3
    14/3

    Set
    Set
    Set
    Set

    Minggu

    Barbell bent Row


    Barbell Shoulder Press over head
    Bench press wide grip
    Leg curl
    Jogging

    14/3 Set
    8/3 Set
    14/3 Set
    14/3 Set
    5 Menit

    Jogging
    Bisep Close Grip

    10 Menit/3 Set
    14/3 Set

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