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Hi Bestie Healthy🏃♂🥑! It's me, Martha.
Your go-to source for a Realistic and Achievable #HealthyLifestyle
Aku mau share : 4 Day Split Gym Schedule untuk kalian lakuin 2 bulan kedepan 🏋🔥
🏋Tuesday - Back, Bicep, Core
1. Assisted Pull-Ups
2. Wide Grip Lat Pulldown
3. Close Grip Lat Pulldowns
4. Seat Cable Rows
5. Row Machine
6. Bicep Curls
7. Hyper Extension
8. QL Extension/Side Bend
9. Hanging Knee Raise
🦵Wednesday - Leg Day
1. Back Squats
2. Leg Press
3. Leg Extensions
4. Split Squat
5. Calf Raise
🏋Friday - Chest, Shoulder, Tricep
1. Incline Chest Press
2. Shoulder Press
3. Lateral Raises
4. Front Raises
5. Face Pull
6. Rope Tricep Pushdowns
7. Incline Pushup - Optional
🦵Saturday - Leg Day
1. Conventional/Sumo Deadlift
2. Hip Thrust
3. RDL
4. Bulgarian Split Squat
5. Hip Abduction
👉4 sets for compound (1 warm up set + 3 working pyramid sets 8-12 reps) and 3 sets for isolation 12-20 reps
👉Rest in between sets : Compound 3-5 minutes, Isolation 1-2 minutes
Selamat mencoba! untuk pembagian harinya bisa disesuaikan ke schedule kalian yah.
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