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Weekly Workout Routine Plan

The document outlines a 3 day per week full body workout split across Monday, Tuesday, Wednesday focusing on chest, back, and legs respectively. It then repeats with an upper body focus on Thursday, free day on Friday, and lower body and abs on Saturday. Each workout includes 3-4 exercises targeting major muscle groups to be performed for 3 sets of 8-12 or 15 repetitions depending on the exercise.

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ARIEF YUNIARDI
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75 views1 page

Weekly Workout Routine Plan

The document outlines a 3 day per week full body workout split across Monday, Tuesday, Wednesday focusing on chest, back, and legs respectively. It then repeats with an upper body focus on Thursday, free day on Friday, and lower body and abs on Saturday. Each workout includes 3-4 exercises targeting major muscle groups to be performed for 3 sets of 8-12 or 15 repetitions depending on the exercise.

Uploaded by

ARIEF YUNIARDI
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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SENIN SELASA RABU

Chest, Shoulder, Triceps Back, Traps, Biceps Legs and Abs


Diamond Push Up 3x15 Pull Up 3x6-10 Squat 4x8-12
Regular Push Up 3x 15 Chin Up 3x6-10 Lunges 3x12-15
Wide Push Up 3x15 Inverted Row 3x8-12 Calf Raises 3x20
Lateral Raise 3x12 Active Hang 3x45-60 dtk Sit Up 3x10-12
Front Lateral Raise 3x12 Biceps Curl 3x8-12 Russian Twist 3x10-12
Hammer Curl 3x8-12 Hanging Leg Raises 3x10-12
Dumbel Wrist Curl 3x8-12

KAMIS JUM'AT SABTU


Upper Body Free Legs and Abs
Decline Push Up 3x15 Squat 4x8-12
Lateral Raise 3x12 Lunges 3x12-15
Pull Up 3x6-10 Calf Raises 3x20
Inverted Row 3x8-12 Sit Up 3x10-12
Biceps Curl 3x8-12 Russian Twist 3x10-12
Dips 3x20 Hanging Leg Raises 3x10-12

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