Ngajaga fit

Program saderhana sareng éféktif pikeun pamula. Diajar téhnik latihan dasar.

999 weeks 2 days/week

About this program

The "Ngajaga fit" 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. Poé 1: Dasar A

Squats Barbell

3 sets · 8–12 reps · rest 90 sec

Bench pencét

3 sets · 8–12 reps · rest 90 sec

Barbell narik dina condong

3 sets · 8–12 reps · rest 90 sec

Pers Bangku Angkatan Darat

3 sets · 10–15 reps · rest 75 sec

Leungeun Bending kalawan barbell a

2 sets · 10–12 reps · rest 60 sec

Extension tina leungeun di blok

2 sets · 12–15 reps · rest 60 sec

Ngagulung

2 sets · 15–20 reps · rest 45 sec

Day 2. Poé 2: Dasar B

Sumo Deadlift

3 sets · 6–10 reps · rest 120 sec

Dumbbell bangku pencét

3 sets · 10–12 reps · rest 90 sec

Tarik hiji dumbbell dina hiji lamping

3 sets · 10–12 reps · rest 90 sec

Dumbbell bangku pencét

3 sets · 10–15 reps · rest 75 sec

Leungeun Bending kalawan dumbbells kalawan cecekelan palu

2 sets · 10–15 reps · rest 60 sec

Ekstensi panangan jeung barbel bari diuk

2 sets · 10–12 reps · rest 60 sec

Ngangkat suku bari ngagoler

2 sets · 15–20 reps · rest 45 sec

Ngajaga fit

About this program

Day 1. Poé 1: Dasar A

Day 2. Poé 2: Dasar B

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