Push & Pull Workout

Rutin Latihan Tolak / Tarik / Kaki

# Tolak

- Bench Press

- Duduk Dumbbell Shoulder Press

- Tekan Dumbbell Press

- Naik lateral

- Triceps Rope Push-down

- Sambungan Triceps Overhead

# Tarik

- Bentukkan Atas Baris

- Lat Tarik Ke Bawah

- Barbell Shrug

- Tarik Muka

- Barbell Bicep Curl

- Dumbbell Hammer Curl

# Kaki

- Setinggan

- Deadlift Romania

- Kaki Tekan

- Keriting Kaki

- Calve Raise