| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|
|
Warming up Dynamic Screching Chest & Triceps Bench Press 4x8
Incline Dumbbell Press 4x10
Chest Fly 3x12
Dips 3x10 Triceps Pushdown 3x12 Overhead Triceps Extension 3x12 Cooling down |
Warming up Dynamic Screching Back & Biceps Pull-ups 4xMax
Barbell Row 4x8 Lat Pulldown 4x10 Face Pull 3x12 Bicep Curl 3x12 Hammer Curl 3x12 Cooling down |
Warming up Dynamic Screching Leg Day Squat 4x8
Leg Press 4x10 Lunges 3x12 Romanian Deadlift 3x10 Calf Raise 4x15 Cooling down |
Warming up Dynamic Screching Abs & Core Hanging Leg Raises 4x12
Russian Twists 3x15 Plank Variations 3x60 detik Cable Woodchopper 3x12 Decline Sit-ups 3x15 Cooling down |
Warming up Dynamic Screching Shoulders & Traps Overhead Press 4x8
Lateral Raises 3x12 Rear Delt Fly 3x12 Shrugs 4x15 Face Pulls 3x12 Cooling down |
Warming up Dynamic Screching Full Body atau Cardio & Mobility Deadlift 4x8
Burpees 3x15 Kettlebell Swings 4x12 Sprint Intervals 5x30 detik Yoga atau Mobility 15 menit Cooling down |
Warming up Dynamic Screching Rest atau Active Recovery Stretching
Jalan kaki Berenang Foam Rolling Yoga Cooling down |
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|
|
Warming up Dynamic Screching Chest & Triceps Decline Bench Press 4x8
Machine Chest Press 4x10 Pec Deck Machine 3x12 Close-Grip Bench Press 3x10 Skull Crushers 3x12 Rope Triceps Pushdown 3x12 Cooling down |
Warming up Dynamic Screching Back & Biceps Chin-ups 4xMax
T-Bar Row 4x8 Seated Cable Row 4x10 Reverse Fly 3x12 Concentration Curl 3x12 Preacher Curl 3x12 Cooling down |
Warming up Dynamic Screching Leg Day Front Squat 4x8
Bulgarian Split Squat 4x10 Step-ups 3x12 Hip Thrust 3x10 Standing Calf Raise 4x15 Cooling down |
Warming up Dynamic Screching Abs & Core Ab Wheel Rollout 4x10
Hanging Knee Raises 3x12 Side Plank 3x45 detik Landmine Twists 3x12 Weighted Sit-ups 3x15 Cooling down |
Warming up Dynamic Screching Shoulders & Traps Arnold Press 4x8
Cable Lateral Raise 3x12 Bent-over Reverse Fly 3x12 Farmer’s Walk 4x20 detik Upright Row 3x12 Cooling down |
Warming up Dynamic Screching Full Body atau Cardio & Mobility Deadlift 4x8
Burpees 3x15 Kettlebell Swings 4x12 Sprint Intervals 5x30 detik Yoga atau Mobility 15 menit Cooling down |
Warming up Dynamic Screching Rest atau Active Recovery Stretching Jalan kaki Berenang Foam Rolling Yoga Cooling down |
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|
|
Warming up Dynamic Screching Deadlift 4x8
Burpees 3x15 Kettlebell Swings 4x12 Sprint Intervals 5x30 detik Yoga atau Mobility 15 menit Cooling down |
Warming up Dynamic Screching Back & Biceps Pull-ups 4xMax
Barbell Row 4x8 Lat Pulldown 4x10 Face Pull 3x12 Bicep Curl 3x12 Hammer Curl 3x12 Cooling down |
Warming up Dynamic Screching Leg Day Squat 4x8 Leg Press 4x10 Lunges 3x12 Romanian Deadlift 3x10 Calf Raise 4x15 Cooling down |
Warming up Dynamic Screching Abs & Core Hanging Leg Raises 4x12 Russian Twists 3x15 Plank Variations 3x60 detik Cable Woodchopper 3x12 Decline Sit-ups 3x15 Cooling down |
Warming up Dynamic Screching Shoulders & Traps Overhead Press 4x8 Lateral Raises 3x12 Rear Delt Fly 3x12 Shrugs 4x15 Face Pulls 3x12 Cooling down |
Warming up Dynamic Screching Full Body atau Cardio & Mobility Deadlift 4x8 Burpees 3x15 Kettlebell Swings 4x12 Sprint Intervals 5x30 detik Yoga atau Mobility 15 menit Cooling down |
Warming up Dynamic Screching Rest atau Active Recovery Stretching Jalan kaki Berenang Foam Rolling Yoga Cooling down |
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|
|
Warming up Dynamic Screching Chest & Triceps Decline Bench Press 4x8 Machine Chest Press 4x10 Pec Deck Machine 3x12 Close-Grip Bench Press 3x10 Skull Crushers 3x12 Rope Triceps Pushdown 3x12 Cooling down |
Warming up Dynamic Screching Back & Biceps Chin-ups 4xMax T-Bar Row 4x8 Seated Cable Row 4x10 Reverse Fly 3x12 Concentration Curl 3x12 Preacher Curl 3x12 Cooling down |
Warming up Dynamic Screching Leg Day Front Squat 4x8 Bulgarian Split Squat 4x10 Step-ups 3x12 Hip Thrust 3x10 Standing Calf Raise 4x15 Cooling down |
Warming up Dynamic Screching Abs & Core Ab Wheel Rollout 4x10 Hanging Knee Raises 3x12 Side Plank 3x45 detik Landmine Twists 3x12 Weighted Sit-ups 3x15 Cooling down |
Warming up Dynamic Screching Shoulders & Traps Arnold Press 4x8 Cable Lateral Raise 3x12 Bent-over Reverse Fly 3x12 Farmer’s Walk 4x20 detik Upright Row 3x12 Cooling down |
Warming up Dynamic Screching Full Body atau Cardio & Mobility Deadlift 4x8 Burpees 3x15 Kettlebell Swings 4x12 Sprint Intervals 5x30 detik Yoga atau Mobility 15 menit Cooling down |
Warming up Dynamic Screching Rest atau Active Recovery Stretching Jalan kaki Berenang Foam Rolling Yoga Cooling down |