Rutin seluruh tubuh 3 hari yang ideal untuk pemula dan menengah. Setiap otot dilatih 2-3 kali seminggu, memaksimalkan sintesis protein.
Tiap latihan tertaut ke entrinya beserta animasi dan eksekusi terperinci.
| latihan | Set | Repetisi | Istirahat |
|---|---|---|---|
| Push Up Standar | 4 | 12, 12, 10, 10 | 90s |
| Australian Pull Up | 4 | 12, 12, 10, 10 | 90s |
| Air Squat | 4 | 15, 15, 15, 15 | 90s |
| Plank Isometrik | 3 | 45s, 45s, 60s | 60s |
| Push Up Diamond | 3 | 10, 10, 8 | 60s |
| Lunges | 3 | 12, 12, 12 | 60s |
| latihan | Set | Repetisi | Istirahat |
|---|---|---|---|
| Pull Up | 4 | 8, 8, 6, 6 | 120s |
| Dips Paralel | 4 | 10, 10, 8, 8 | 120s |
| Bulgarian Squat | 3 | 10, 10, 10 | 90s |
| Leg Raise (Bar) | 3 | 12, 12, 10 | 60s |
| Chin Up | 3 | 8, 8, 6 | 90s |
| Calf Raise | 4 | 20, 20, 20, 20 | 45s |
| latihan | Set | Repetisi | Istirahat |
|---|---|---|---|
| Push Up Decline | 4 | 12, 10, 10, 8 | 90s |
| Australian Chin Up | 4 | 12, 10, 10, 10 | 90s |
| Jump Squat | 4 | 12, 12, 10, 10 | 120s |
| V-Ups | 3 | 15, 15, 12 | 60s |
| Pike Push Up | 3 | 10, 10, 8 | 90s |
| Jump Lunge | 3 | 10, 10, 10 | 90s |
Program-program ini titik awal yang bagus. Aplikasi membangun satu dari skor aslimu per rantai dan peralatan yang kamu punya.
Unduhan gratis · Pro opsional mulai €4,99/bulan
