IQETICSINTELLIGENT ATHLETICS

Kabugaran pikeun katresna

Program pikeun inohong langsing: tekenan dina pantat, suku, toned deui jeung leungeun.

8 weeks 4 days/week

About this program

The "Kabugaran pikeun katresna" program runs for 8 weeks, 4 training days per week, suitable for intermediate level. It includes 4 training days and 30 exercises in total.

Day 1. Poé 1: Suku + Imbit (ranté pungkur)

3 sets · 15–20 reps · rest 45 sec

Dorongan romania

Dorongan romania

4 sets · 10–12 reps · rest 75 sec

3 sets · 10–12 reps · rest 75 sec

Jambatan Buttock dina bangku jeung barbell a

Jambatan Buttock dina bangku jeung barbell a

3 sets · 12–15 reps · rest 60 sec

Narik suku deui dina simulator

Narik suku deui dina simulator

3 sets · 15–20 reps · rest 45 sec

Bangun dina suku anjeun

Bangun dina suku anjeun

4 sets · 15–20 reps · rest 30 sec

Hipéréksténsi

3 sets · 12–15 reps · rest 45 sec

Day 2. Poé 2: Balik + Biceps + Taktak

Blok luhur dorongan

Blok luhur dorongan

4 sets · 10–12 reps · rest 60 sec

Traction tina blok ka sabuk bari diuk

Traction tina blok ka sabuk bari diuk

3 sets · 10–12 reps · rest 60 sec

Ngagulung dumbbells ka sisi

Ngagulung dumbbells ka sisi

3 sets · 12–15 reps · rest 45 sec

Ngagulung dumbbells dina hiji tilt

Ngagulung dumbbells dina hiji tilt

3 sets · 12–15 reps · rest 45 sec

Leungeun Bending kalawan dumbbells

Leungeun Bending kalawan dumbbells

3 sets · 10–12 reps · rest 45 sec

Bending leungeun jeung barbell dina Bangku Scott urang

Bending leungeun jeung barbell dina Bangku Scott urang

2 sets · 12–15 reps · rest 45 sec

3 sets · 45–60 reps · rest 30 sec

Day 3. Poé 3: Suku + Pantat

Squat jeung dumbbells

Squat jeung dumbbells

4 sets · 10–12 reps · rest 75 sec

3 sets · 12–15 reps · rest 60 sec

3 sets · 15–20 reps · rest 45 sec

Extension Leg dina simulator

Extension Leg dina simulator

3 sets · 12–15 reps · rest 45 sec

Nangtung dina toe hiji suku

Nangtung dina toe hiji suku

4 sets · 15–20 reps · rest 30 sec

Ngangkat suku bari ngagoler

Ngangkat suku bari ngagoler

3 sets · 15–20 reps · rest 45 sec

Day 4. Poé 4: Cardio + Awak + Manteng

Leumpang dinaliipsoid

Leumpang dinaliipsoid

1 sets · 30–30 reps ·

3 sets · 15–20 reps · rest 30 sec

Balikkeun twists

Balikkeun twists

3 sets · 12–15 reps · rest 30 sec

3 sets · 15–20 reps · rest 30 sec

3 sets · 45–60 reps · rest 30 sec

Quadriceps Thigh Ngalegaan

Quadriceps Thigh Ngalegaan

1 sets · 30–30 reps ·

Hamstring ngalegaan

Hamstring ngalegaan

1 sets · 30–30 reps ·

Manjangkeun pantat ngaliwatan girth dengkul

Manjangkeun pantat ngaliwatan girth dengkul

1 sets · 30–30 reps ·

Manjangkeun taktak balik deui

Manjangkeun taktak balik deui

1 sets · 30–30 reps ·

Peregangan nangtung tina panangan

Peregangan nangtung tina panangan

1 sets · 30–30 reps ·

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