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)

Squat external rotation

10 reps (setiap sisi)

Squat external rotation

10 reps (setiap sisi)

Superset A

1 rounds

Pull up (assisted)

RPE 9-10

Pull up (assisted)

RPE 9-10

Dip

RPE 9-10

Dip

RPE 9-10

Rest 2:05 minutes

Superset B

2 rounds

Plank

RPE 9-10

Plank

RPE 9-10

Scapular pull up

RPE 9-10

Scapular pull up

RPE 9-10

Rest 2:05 minutes

Regular C

3 rounds

Bulgarian split

RPE 9-10

Bulgarian split

RPE 9-10

Rest 2:05 minutes

Regular D

3 rounds

Tuck sit raises

RPE 9-10

Tuck sit raises

RPE 9-10

Rest 2:05 minutes

Cool Down

1 rounds

Forward fold standing

1 min

Forward fold standing

1 min

Shoulder flexion

1 min

Shoulder flexion

1 min

Shoulder extention

1 min

Shoulder extention

1 min

Next Workout

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Session 21

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