Daya tahan dan kelegaan

Latihan intensitas tinggi menggunakan superset dan kardio interval.

6 weeks 3 days/week

About this program

The "Daya tahan dan kelegaan" program runs for 6 weeks, 3 training days per week, suitable for intermediate level. It includes 3 training days and 19 exercises in total.

Day 1. Hari 1: Lingkaran Seluruh Tubuh

Jongkok piala

3 sets · 15–20 reps · rest 30 sec

Pull-up dengan pegangan sedang

3 sets · 10–15 reps · rest 30 sec

Push-up

3 sets · 15–20 reps · rest 30 sec

Dumbbell menekuk lutut

3 sets · 12–15 reps · rest 30 sec

Ayunkan dumbel ke samping

3 sets · 15–20 reps · rest 30 sec

Jembatan pantat

3 sets · 15–20 reps · rest 30 sec

Memutar

3 sets · 20–25 reps · rest 30 sec

Beban ayun

3 sets · 15–20 reps · rest 60 sec

Day 2. Hari 2: Kardio + Kekuatan

Treadmill

1 sets · 20–20 reps ·

Barbell Squats

4 sets · 12–15 reps · rest 60 sec

Tarik barbel dalam kemiringan

3 sets · 12–15 reps · rest 60 sec

Pers bangku

3 sets · 12–15 reps · rest 60 sec

Berlari

1 sets · 15–15 reps ·

Mengangkat kaki di catok

3 sets · 15–20 reps · rest 45 sec

Day 3. Hari 3: Latihan interval

Push-up

4 sets · 15–20 reps · rest 30 sec

Palang di dada

3 sets · 10–15 reps · rest 60 sec

Batang trisep

3 sets · 10–15 reps · rest 60 sec

Simulator ski

1 sets · 20–20 reps ·

Tikungan Rusia

3 sets · 20–25 reps · rest 30 sec

Daya tahan dan kelegaan

About this program

Day 1. Hari 1: Lingkaran Seluruh Tubuh

Day 2. Hari 2: Kardio + Kekuatan

Day 3. Hari 3: Latihan interval

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