Tetap bugar

Program sederhana dan efektif untuk pemula. Mempelajari teknik latihan dasar.

999 weeks 2 days/week

About this program

The "Tetap bugar" program runs for 999 weeks, 2 training days per week, suitable for beginners. It includes 2 training days and 14 exercises in total.

Day 1. Hari 1: Dasar A

Barbell Squats

3 sets · 8–12 reps · rest 90 sec

Pers bangku

3 sets · 8–12 reps · rest 90 sec

Tarik barbel dalam kemiringan

3 sets · 8–12 reps · rest 90 sec

Pers Bangku Tentara

3 sets · 10–15 reps · rest 75 sec

Menekuk lengan dengan barbel

2 sets · 10–12 reps · rest 60 sec

Perpanjangan lengan di blok

2 sets · 12–15 reps · rest 60 sec

Memutar

2 sets · 15–20 reps · rest 45 sec

Day 2. Hari 2: Pangkalan B

Sumo Deadlift

3 sets · 6–10 reps · rest 120 sec

Pers bangku dumbbell

3 sets · 10–12 reps · rest 90 sec

Tarik satu halter ke arah miring

3 sets · 10–12 reps · rest 90 sec

Pers bangku dumbbell

3 sets · 10–15 reps · rest 75 sec

Menekuk lengan dengan dumbel dengan pegangan palu

2 sets · 10–15 reps · rest 60 sec

Ekstensi lengan dengan barbel sambil duduk

2 sets · 10–12 reps · rest 60 sec

Mengangkat kaki sambil berbaring

2 sets · 15–20 reps · rest 45 sec

Tetap bugar

About this program

Day 1. Hari 1: Dasar A

Day 2. Hari 2: Pangkalan B

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