yuk bisa yuk
General
Beginner
Machine strength
Plan Details
The yuk bisa yuk routine by seojin12 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
jadi ini adalah copy an dari punya orang tapi saya modifikasi lagi lebih beginner friendly, soalnya dumbell dan barbell area biasanya di kerumuni oleh orang-orang pro jadi maloe
Routine detail
Mon
Legs & Glutes
Est. 78 min
12 exercises
Smith Machine Split Squat
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Tue
Arms & back
Est. 57 min
9 exercises
Preacher Curl Machine
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Wed
shoulders
Est. 45 min
7 exercises
Machine Shoulder Press
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Rope Row to Neck
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Crunch
3 Sets x 8 Reps
Any
chest
Est. 32 min
5 exercises
Machine Fly
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
