Daya tahan jeung relief

Latihan inténsitas luhur ngagunakeun superset jeung kardio interval.

6 weeks 3 days/week

About this program

The "Daya tahan jeung relief" 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. Poé 1: Fullbody Sirkular

Squats cangkir

3 sets · 15–20 reps · rest 30 sec

Tarik-up kalawan cecekelan sedeng

3 sets · 10–15 reps · rest 30 sec

Push-up

3 sets · 15–20 reps · rest 30 sec

Dumbbell Lunges

3 sets · 12–15 reps · rest 30 sec

Ngagulung dumbbells ka sisi

3 sets · 15–20 reps · rest 30 sec

Sasak pantat

3 sets · 15–20 reps · rest 30 sec

Ngagulung

3 sets · 20–25 reps · rest 30 sec

Beurat ayun

3 sets · 15–20 reps · rest 60 sec

Day 2. Poé 2: Cardio + Kakuatan

Pabrik tread

1 sets · 20–20 reps ·

Squats Barbell

4 sets · 12–15 reps · rest 60 sec

Barbell narik dina condong

3 sets · 12–15 reps · rest 60 sec

Bench pencét

3 sets · 12–15 reps · rest 60 sec

Ngajalankeun

1 sets · 15–15 reps ·

Ngangkat suku dina vise

3 sets · 15–20 reps · rest 45 sec

Day 3. Poé 3: latihan Interval

Push-up

4 sets · 15–20 reps · rest 30 sec

Bar dina dada

3 sets · 10–15 reps · rest 60 sec

Bar Triceps

3 sets · 10–15 reps · rest 60 sec

Simulator Ski

1 sets · 20–20 reps ·

Rusia Twists

3 sets · 20–25 reps · rest 30 sec

Daya tahan jeung relief

About this program

Day 1. Poé 1: Fullbody Sirkular

Day 2. Poé 2: Cardio + Kakuatan

Day 3. Poé 3: latihan Interval

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