Warm Up

1 rounds

Kembali

Wrist circle

10 reps (setiap sisi)

Wrist circle

10 reps (setiap sisi)

Elbow shoulder

10 reps (setiap sisi)

Elbow shoulder

10 reps (setiap sisi)

Shoulder circle

10 reps (setiap sisi)

Shoulder circle

10 reps (setiap sisi)

Squat external rotation

5 reps (setiap sisi)

Squat external rotation

5 reps (setiap sisi)

Wrist push up

10 reps (setiap sisi)

Wrist push up

10 reps (setiap sisi)

Band row

10 reps

Band row

10 reps

Band shoulder flexion

10 reps

Band shoulder flexion

10 reps

Superset A

1 rounds

Chin up (assisted)

RPE 7-8

Chin up (assisted)

RPE 7-8

Dip (assisted)

RPE 7-8

Dip (assisted)

RPE 7-8

Rest 2:05 minutes

Superset B

3 rounds

Inverted row

RPE 7-8

Inverted row

RPE 7-8

Push up

RPE 7-8

Push up

RPE 7-8

Rest 2:05 minutes

Regular C

3 rounds

Split squat

RPE 7-8

Split squat

RPE 7-8

Rest 2:05 minutes

Regular D

2 rounds

Wall sit

RPE 7-8

Wall sit

RPE 7-8

Rest 1:23 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 5

Week 2

Sign in to Access

Session 6

Week 2

Sign in to Access

Session 7

Week 2

Sign in to Access

Session 8

Week 3

Sign in to Access

Session 9

Week 3

Sign in to Access

Session 10

Week 3

Sign in to Access

Session 11

Week 4

Sign in to Access

Session 12

Week 4

Sign in to Access

Session 13

Week 4

Sign in to Access

Session 14

Week 5

Sign in to Access

Session 15

Week 5

Sign in to Access

Session 16

Week 5

Sign in to Access

Session 17

Week 6

Sign in to Access

Session 18

Week 6

Sign in to Access

Session 19

Week 6

Sign in to Access

Session 20

Week 6

Sign in to Access

Session 5

Week 1

Sign in to Access

Session 6

Week 2

Sign in to Access

Session 7

Week 2

Sign in to Access

Session 8

Week 2

Sign in to Access

Session 9

Week 2

Sign in to Access

Session 10

Week 2

Sign in to Access

Session 11

Week 3

Sign in to Access

Session 12

Week 3

Sign in to Access

Session 13

Week 3

Sign in to Access

Session 14

Week 3

Sign in to Access

Session 15

Week 3

Sign in to Access

Session 16

Week 4

Sign in to Access

Session 17

Week 4

Sign in to Access

Session 18

Week 4

Sign in to Access

Session 19

Week 4

Sign in to Access

Session 20

Week 4

Sign in to Access

Session 21

Week 5

Sign in to Access

Session 22

Week 5

Sign in to Access

Session 23

Week 5

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

Session 5

Week 2

Sign in to Access

Session 6

Week 2

Sign in to Access

Session 7

Week 3

Sign in to Access

Session 8

Week 3

Sign in to Access

Session 9

Week 3

Sign in to Access

Session 10

Week 4

Sign in to Access

Session 11

Week 4

Sign in to Access

Session 12

Week 4

Sign in to Access

Session 13

Week 5

Sign in to Access

Session 14

Week 5

Sign in to Access

Session 15

Week 5

Sign in to Access

Session 16

Week 6

Sign in to Access

Session 17

Week 6

Sign in to Access

Session 18

Week 6

Sign in to Access

Session 5

Week 1

Sign in to Access

Session 6

Week 2

Sign in to Access

Session 7

Week 2

Sign in to Access

Session 8

Week 2

Sign in to Access

Session 9

Week 2

Sign in to Access

Session 10

Week 2

Sign in to Access

Session 11

Week 3

Sign in to Access

Session 12

Week 3

Sign in to Access

Session 13

Week 3

Sign in to Access

Session 14

Week 3

Sign in to Access

Session 15

Week 3

Sign in to Access

Session 16

Week 4

Sign in to Access

Session 17

Week 4

Sign in to Access

Session 18

Week 4

Sign in to Access

Session 19

Week 4

Sign in to Access

Session 20

Week 4

Sign in to Access

Session 21

Week 5

Sign in to Access

Session 22

Week 5

Sign in to Access

Session 23

Week 5

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

Session 5

Week 2

Sign in to Access

Session 6

Week 2

Sign in to Access

Session 7

Week 3

Sign in to Access

Session 8

Week 3

Sign in to Access

Session 9

Week 3

Sign in to Access

Session 10

Week 4

Sign in to Access

Session 11

Week 4

Sign in to Access

Session 12

Week 4

Sign in to Access

Session 13

Week 5

Sign in to Access

Session 14

Week 5

Sign in to Access

Session 15

Week 5

Sign in to Access

Session 16

Week 6

Sign in to Access

Session 17

Week 6

Sign in to Access

Session 18

Week 6

Sign in to Access

Session 5

Week 1

Sign in to Access

Session 6

Week 2

Sign in to Access

Previous
Next