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3 Months Weight Training (Beginner and Advanced) : @txtdaridiet

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Tugas Dsv

The 12-week weight training program aims to help females achieve fat loss. It involves workouts done 5 days a week, lasting 45-60 minutes each. The workouts are split into different areas of focus each day, including lower body, back/arms, chest/shoulders, and legs. Each workout consists of 4-5 exercises done for 2-4 sets of 6-15 repetitions, using gym equipment. The program is suitable for both beginner and advanced levels by adjusting sets, repetitions, and rest periods.

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3 Months Weight Training (Beginner and Advanced) : @txtdaridiet

Uploaded by

Tugas Dsv
60 views3 pages
The 12-week weight training program aims to help females achieve fat loss. It involves workouts done 5 days a week, lasting 45-60 minutes each. The workouts are split into different areas of focus each day, including lower body, back/arms, chest/shoulders, and legs. Each workout consists of 4-5 exercises done for 2-4 sets of 6-15 repetitions, using gym equipment. The program is suitable for both beginner and advanced levels by adjusting sets, repetitions, and rest periods.

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The 12-week weight training program aims to help females achieve fat loss. It involves workouts done 5 days a week, lasting 45-60 minutes each. The workouts are split into different areas of focus each day, including lower body, back/arms, chest/shoulders, and legs. Each workout consists of 4-5 exercises done for 2-4 sets of 6-15 repetitions, using gym equipment. The program is suitable for both beginner and advanced levels by adjusting sets, repetitions, and rest periods.

Copyright:

© All Rights Reserved
Download as PDF, TXT or read online from Scribd
Download as pdf or txt
60 views3 pages

3 Months Weight Training (Beginner and Advanced) : @txtdaridiet

Uploaded by

Tugas Dsv
The 12-week weight training program aims to help females achieve fat loss. It involves workouts done 5 days a week, lasting 45-60 minutes each. The workouts are split into different areas of focus each day, including lower body, back/arms, chest/shoulders, and legs. Each workout consists of 4-5 exercises done for 2-4 sets of 6-15 repetitions, using gym equipment. The program is suitable for both beginner and advanced levels by adjusting sets, repetitions, and rest periods.

Copyright:

© All Rights Reserved
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3 Months Weight Training

(Beginner and Advanced)


Main Goal: Fatloss Program Duration: 12 weeks
Target Gender: Female Days per Week: 5
Level: Beginner and Advanced Time per Workout: 45-60 minutes
Equipment: Gym Equipments
@txtdaridiet
S &
AY1 G
LE UTES
D EXERCISE SET REP
GL
Barbell Back Squat 3-4 8-12
Barbell Hip Thrust 3 8-12
Dumbbell Lunge 2-3 12-15 each
Dumbbell Step Up 2-3 12-15 each
Glute Cable Kickback 2-3 12-15 each

Y2 K &
A EXERCISE C SET REP
D BA RMS
A
Lat Pull Down 3-4 6-12
Seated Cable Row 2-3 12-15
Dumbbell Bent Over Row 2-3 12-15
Dumbbell Curl 3 12
Tricep Overhead Extension 3 12
Cable Curl 3 15
Cable Pressdown 3 15
3 Months Weight Training
(Beginner and Advanced)
Main Goal: Fatloss
Program Duration: 12 weeks
Target Gender: Female Days per Week: 5
Level: Beginner and Advanced Time per Workout: 45-60 minutes
Equipment: Gym Equipments
@txtdaridiet
S &
AY3 G
LE UTES
D EXERCISE SET REP
GL
Goblet Squat 3-4 6-12
Dumbbell Stiff Leg Deadlift 2-3 12-15
Romanian Deadlift 2-3 12-15
Smith Machine Sumo Squat 3 6-12
Donkey Kick 3 15
& S
AY4 EXERCISE EST R SET REP
D CH ULDE
Dumbbell Bench Press SHO 3-4 6-12
Seated Dumbbell Press 3-4 6-12
Incline Dumbbell Bench Press 2-3 12-15
Dumbbell Lateral Raise 2-3 12-15
Machine Chest Fly/Pec Deck 2-3 12-15
3 Months Weight Training
(Beginner and Advanced)
Main Goal: Fatloss
Program Duration: 12 weeks
Target Gender: Female Days per Week: 5
Level: Beginner and Advanced Time per Workout: 45-60 minutes
Equipment: Gym Equipments
@txtdaridiet
S &
AY5 G
LE MS
D EXERCISE SET REP
AR
Deadlift 3-4 6-12
Good Morning 2-3 12-15
Leg Extension 2-3 12-15
Incline Dumbbell Curl 3 12
Incline Skullcrusher 3 12

Notes:
5 days untuk kamu yang advanced, untuk pemula silakan hilangkan 1
atau 2 leg day (misalnya day 1/day 5, jadi seminggu cukup 3 atau 4
days workout, sehingga~
Contoh hari wo nya jadi: Selasa, Rabu, Jumat, Sabtu.
Rep dan Set: pengulangan gerakan, dipilih sesuai kemampuan atau
mulai dari minimal, selang sekian waktu (misal 2 atau 3 minggu
kemudian) tambah rep/set dan/atau bebannya.
Each: pengulangan gerakan masing-masing kiri dan kanan.
Istirahat di antara set serta gerakan/exercise 30-90 detik.
Klik nama gerakan untuk lihat contohnya di Youtube.

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