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Exercises
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Penilaian
Latihan
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Author:
Gatews
Rumah
Set 1
1 round
max
Keabsahan
x
20
kg
Dumbbell Shoulder Press
rest: 30 s
max
Keabsahan
x
15
kg
Push-up
rest: 30 s
max
Keabsahan
x
20
kg
Bent Over Two-Dumbbell Row
rest: 30 s
max
Keabsahan
x
15
kg
Pull-up
rest: 30 s
max
Keabsahan
Concentration Curls
rest: 30 s
max
Keabsahan
Bench dips
rest: 30 s
max
s
Air Bike
rest after the set: 60 s
Set 2
1 round
max
Keabsahan
x
20
kg
Dumbbell Shoulder Press
rest: 30 s
max
Keabsahan
x
15
kg
Push-up
rest: 30 s
max
Keabsahan
x
20
kg
Bent Over Two-Dumbbell Row
rest: 30 s
max
Keabsahan
x
15
kg
Pull-up
rest: 30 s
max
Keabsahan
Concentration Curls
rest: 30 s
max
Keabsahan
Bench dips
rest: 30 s
max
s
Air Bike
rest after the set: 60 s
Set 3
1 round
max
Keabsahan
x
20
kg
Dumbbell Shoulder Press
rest: 30 s
max
Keabsahan
x
15
kg
Push-up
rest: 30 s
max
Keabsahan
x
20
kg
Bent Over Two-Dumbbell Row
rest: 30 s
max
Keabsahan
x
15
kg
Pull-up
rest: 30 s
max
Keabsahan
Concentration Curls
rest: 30 s
max
Keabsahan
Bench dips
rest: 30 s
max
s
Air Bike
rest after the set: 60 s
Set 4
1 round
max
Keabsahan
x
20
kg
Dumbbell Shoulder Press
rest: 30 s
max
Keabsahan
x
15
kg
Push-up
rest: 30 s
max
Keabsahan
x
20
kg
Bent Over Two-Dumbbell Row
rest: 30 s
max
Keabsahan
x
15
kg
Pull-up
rest: 30 s
max
Keabsahan
Concentration Curls
rest: 30 s
max
Keabsahan
Bench dips
rest: 30 s
max
s
Air Bike
rest after the set: 60 s
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