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  • Dokumen Fitnes

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    SDN1 Kedungcino
    91 views2 pages
    The document provides a weekly workout schedule and program with exercises for each day of the week. It includes exercises like flat barbell press, incline barbell press, lat pulldowns, seated cable rows, overhead barbell press, front barbell raises, bent over lateral raises, center crunches, lying leg raises, barbell shrugs, squats, leg curls, leg extensions, standing calf raises, woodchops, and planks. It specifies the number of sets and reps for each exercise on Monday through Saturday, with Sunday listed as rest.

    Original Description:

    Latihan Fitnes

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    The document provides a weekly workout schedule and program with exercises for each day of the week. It includes exercises like flat barbell press, incline barbell press, lat pulldowns, seated cable rows, overhead barbell press, front barbell raises, bent over lateral raises, center crunches, lying leg raises, barbell shrugs, squats, leg curls, leg extensions, standing calf raises, woodchops, and planks. It specifies the number of sets and reps for each exercise on Monday through Saturday, with Sunday listed as rest.

    Copyright:

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

    Dokumen Fitnes

    Uploaded by

    SDN1 Kedungcino
    The document provides a weekly workout schedule and program with exercises for each day of the week. It includes exercises like flat barbell press, incline barbell press, lat pulldowns, seated cable rows, overhead barbell press, front barbell raises, bent over lateral raises, center crunches, lying leg raises, barbell shrugs, squats, leg curls, leg extensions, standing calf raises, woodchops, and planks. It specifies the number of sets and reps for each exercise on Monday through Saturday, with Sunday listed as rest.

    Copyright:

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

    JADWAL DAN PROGRAM LATIHAN

    NO SENIN SELASA RABU

    Overhead Barbell
    Flat Barbell Press

    Lat Pull Down

    Press
    1

    4 Set x 12 rep. 4 set x 10-12 reps 4 set x 10-12 reps

    Side Lateral Raise


    Incline Barbell

    Seated Cable
    Press

    Row
    2

    3 set x 10-12 reps 4 set x 10-12 reps 3 set x 10-12 reps

    Front Barbell
    Crossover
    Dumbble

    Deadlift

    Raise
    3

    3 set 10-12 reps 4 set x 10-12 reps 3 set x 10-12 reps

    Bent Over Lateral


    Center Crunch

    Straight Arm
    Pull Down

    Raise
    4

    4 set x 15-20 reps 3 set x 10-12 reps 3 set x 10-12 reps


    Lying Leg Raise

    Barbell Shrugg
    5

    4 set x 15-20 reps 4 set x 10-12 reps

    Center Crunch
    6

    4 set x 15-20 reps


    JADWAL DAN PROGRAM LATIHAN
    KAMIS JUMAT SABTU MINGGU

    Skull Crusher
    Squat
    4 set x 10-12 reps 4 set x 10-12 reps

    Reverse Grip
    Press Down
    Leg Curl

    ISTIRHAT MALAM BADMINTON


    4 set x 10-12 reps 3 set x 10-12 reps

    Concentration
    Leg Extension
    ISTIRHAT MALAM BADMINTON

    Curl
    4 set x 10-12 reps 4 set x 10-12 reps

    Hammer Curl
    Standing Calf
    Raise

    4 set x 10-12 reps 3 set x 10-12 reps


    Woodchop

    Plank

    4 set x 10-12 reps 10 reps

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