IQETICSINTELLIGENT ATHLETICS

Leungitna beurat jeung nada

Workouts sengit jeung sesa pondok bakar lemak jeung ngaronjatkeun nada otot.

8 weeks 4 days/week

About this program

The "Leungitna beurat jeung nada" program runs for 8 weeks, 4 training days per week, suitable for beginners. It includes 4 training days and 28 exercises in total.

Day 1. Poé 1: Awak Luhur (Sirkular)

Blok luhur dorongan

Blok luhur dorongan

3 sets · 12–15 reps · rest 30 sec

3 sets · 15–20 reps · rest 30 sec

Tarik-up kalawan cecekelan sedeng

Tarik-up kalawan cecekelan sedeng

3 sets · 8–12 reps · rest 30 sec

3 sets · 12–15 reps · rest 30 sec

Ngagulung dumbbells ka sisi

Ngagulung dumbbells ka sisi

3 sets · 15–20 reps · rest 30 sec

Ngagulung dumbbells dina hiji tilt

Ngagulung dumbbells dina hiji tilt

3 sets · 15–20 reps · rest 30 sec

Leumpang dinaliipsoid

Leumpang dinaliipsoid

1 sets · 20–20 reps ·

Day 2. Poé 2: Awak Handap (Sirkular)

3 sets · 15–20 reps · rest 30 sec

Dorongan romania

Dorongan romania

3 sets · 12–15 reps · rest 30 sec

Dumbbell Lunges

Dumbbell Lunges

3 sets · 12–15 reps · rest 30 sec

3 sets · 12–15 reps · rest 30 sec

Jambatan Buttock dina bangku jeung barbell a

Jambatan Buttock dina bangku jeung barbell a

3 sets · 15–20 reps · rest 30 sec

3 sets · 15–20 reps · rest 30 sec

1 sets · 20–20 reps ·

Day 3. Poé 3: Interval Kardio

Leumpang dinaliipsoid

Leumpang dinaliipsoid

1 sets · 10–10 reps ·

4 sets · 15–20 reps · rest 45 sec

4 sets · 15–20 reps · rest 45 sec

Dumbbell Lunges

Dumbbell Lunges

3 sets · 12–15 reps · rest 45 sec

3 sets · 20–25 reps · rest 30 sec

1 sets · 20–20 reps ·

Day 4. Poé 4: FullBody (Supersets)

Pencét suku tina platform

Pencét suku tina platform

3 sets · 15–20 reps · rest 30 sec

Traction tina blok ka sabuk bari diuk

Traction tina blok ka sabuk bari diuk

3 sets · 15–20 reps · rest 30 sec

Dumbbell bangku pencét

Dumbbell bangku pencét

3 sets · 15–20 reps · rest 30 sec

Leungeun Bending kalawan dumbbells

Leungeun Bending kalawan dumbbells

3 sets · 15–20 reps · rest 30 sec

Extension tina leungeun di blok

Extension tina leungeun di blok

3 sets · 15–20 reps · rest 30 sec

3 sets · 20–25 reps · rest 30 sec

3 sets · 15–20 reps · rest 60 sec

1 sets · 30–30 reps ·

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