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Mulai aja dulu Jadwal ini dibuat sangat sederhana, cocok untuk pemula hingga menengah. Hari ke-1 dimulai dengan latihan Bicep dan Back. hari ke-2 latihan Chest, Shoulder, dan Tricep. Hari ke-3 latihan Core dan Legs. Hari ke-4 sama dengan hari ke-1 dst. setiap hari diakhiri dengan plank sebanyak 3 set dengan interval 60 detik.
Dumbbell Alternating Bicep Curl
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5x12 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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5x12 reps |
rest: 60s
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Dumbbell One-Arm Row
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5x12 reps |
rest: 60s
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Dumbbell Deadlift
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5x10 reps |
rest: 45s
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Dumbbell Shoulder Shrug
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5x10 reps |
rest: 60s
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Dumbbell Stiff-Leg Deadlift
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5x10 reps |
rest: 55s
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Plank
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3x12 reps • 60s |
rest: 60s
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Dumbbell One-Arm Bench Press
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5x12 reps |
rest: 60s
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Dumbbell One-Arm Fly
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5x12 reps |
rest: 60s
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Dumbbell One-Arm Shoulder Press
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5x12 reps |
rest: 60s
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Dumbbell One-Arm Lateral Raise
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5x12 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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5x12 reps |
rest: 60s
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Dumbbell One-Arm Tricep Extension
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5x12 reps |
rest: 60s
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Dumbbell Tricep Extension
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5x10 reps |
rest: 75s
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Push-Up
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5x12 reps |
rest: 60s
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Push-Up (Wide Hand)
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5x12 reps |
rest: 60s
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Plank
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3x12 reps • 60s |
rest: 60s
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Alternating Heel Touch
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5x12 reps |
rest: 60s
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Air Bike
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5x12 reps |
rest: 60s
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Dumbbell Reverse Lunge
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5x10 reps |
rest: 60s
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Dumbbell Squat
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3x10 reps |
rest: 60s
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Dumbbell Plie Squat
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3x10 reps |
rest: 60s
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Dumbbell Calf Raise
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5x10 reps |
rest: 60s
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Plank
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3x12 reps • 60s |
rest: 60s
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Dumbbell Alternating Bicep Curl
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5x12 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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5x12 reps |
rest: 60s
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Dumbbell One-Arm Row
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5x12 reps |
rest: 60s
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Dumbbell Deadlift
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5x10 reps |
rest: 45s
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Dumbbell Shoulder Shrug
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5x10 reps |
rest: 60s
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Dumbbell Stiff-Leg Deadlift
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5x10 reps |
rest: 55s
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Plank
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3x12 reps • 60s |
rest: 60s
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Dumbbell One-Arm Bench Press
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5x12 reps |
rest: 60s
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Dumbbell One-Arm Fly
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5x12 reps |
rest: 60s
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Dumbbell One-Arm Shoulder Press
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5x12 reps |
rest: 60s
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Dumbbell One-Arm Lateral Raise
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5x12 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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5x12 reps |
rest: 60s
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Dumbbell One-Arm Tricep Extension
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5x12 reps |
rest: 60s
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Dumbbell Tricep Extension
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5x10 reps |
rest: 75s
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Push-Up
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5x12 reps |
rest: 60s
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Push-Up (Wide Hand)
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5x12 reps |
rest: 60s
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Plank
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3x12 reps • 60s |
rest: 60s
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Alternating Heel Touch
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5x12 reps |
rest: 60s
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Air Bike
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5x12 reps |
rest: 60s
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Dumbbell Reverse Lunge
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5x10 reps |
rest: 60s
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Dumbbell Squat
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3x10 reps |
rest: 60s
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Dumbbell Plie Squat
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3x10 reps |
rest: 60s
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Dumbbell Calf Raise
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5x10 reps |
rest: 60s
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Plank
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3x12 reps • 60s |
rest: 60s
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