Warm Up

1 rounds

Kembali

Wrist circle

10 reps (setiap sisi)

Wrist circle

10 reps (setiap sisi)

Elbow circle

10 reps (setiap sisi)

Elbow circle

10 reps (setiap sisi)

Shoulder circle

10 reps (setiap sisi)

Shoulder circle

10 reps (setiap sisi)

Wrist push up

10 reps (setiap sisi)

Wrist push up

10 reps (setiap sisi)

Rest 1:05 minutes

Superset A

1 rounds

Inverted row

RPE 9-10

Inverted row

RPE 9-10

Push up (modified)

RPE 9-10

Push up (modified)

RPE 9-10

Rest 2:05 minutes

Superset B

2 rounds

Pull up (assisted)

RPE 9-10

Pull up (assisted)

RPE 9-10

Dip (assisted)

RPE 9-10

Dip (assisted)

RPE 9-10

Rest 2:05 minutes

Superset C

2 rounds

Scapular push up

RPE 9-10

Scapular push up

RPE 9-10

Scapular row

RPE 9-10

Scapular row

RPE 9-10

Rest 2:05 minutes

Cool Down

1 rounds

Forward standing fold

1 min

Forward standing fold

1 min

Shoulder flexion

1 min

Shoulder flexion

1 min

Shoulder extention

1 min

Shoulder extention

1 min

Next Workout

Session 24

Week 5

Sign in to Access

Session 25

Week 5

Sign in to Access

Session 26

Week 6

Sign in to Access

Session 27

Week 6

Sign in to Access

Session 28

Week 6

Sign in to Access

Session 24

Week 5

Sign in to Access

Session 25

Week 5

Sign in to Access

Session 26

Week 6

Sign in to Access

Session 27

Week 6

Sign in to Access

Session 28

Week 6

Sign in to Access

Previous
Next