Daksa Push
Workout Plan
Training Focus : Chest, Tricep,
Shoulder
EXERCISE
SET
REP
Barbell Benchpress
Dada
Incline Dumbbell Press
Dada
ButterFly
Dada
Bahu Dumbbell Shoulder Press
Cable Side Raises
Bahu
Triceps Extension
Tricep
Tricep Overhead Triceps Extension
4
4
4
4
4
4
4
10
10
10
10
10
10
10
Dada Barbell Incline Benchpress
Dumbbell Benchpress
Dada
Cable Fly
Dada
Bahu
Shoulder Press
Dumbbell Side Raises
Bahu
Triceps Extension
Tricep
Tricep
Dips
4
4
4
4
4
4
4
10
10
10
10
10
10
10
Daksa Pull and
LegWorkout Plan
Training Focus : Back, Bicep, Leg
EXERCISE
SET
REP
4
4
4
4
4
4
4
4
4
4
10
10
10
10
10
10
10
10
10
10
Add On *Kalau bosen
Machine Row
4
Cable Row *One handed
4
4
Face Pulls
10
10
10
4
4
10
10
4
10
Punggung
Pull Down
Punggung
Dumbbell/Barbell Row
Punggung
Punggung
Bicep
Bicep
Traps
Kaki
Kaki
Kaki
Punggung
Punggung
Punggung
Cable Row
Reverse Pull Down
Biceps Curl
Cable Bicep Curl
Barbell Shouldershruggs
Leg Curl
Leg Extension
Leg Press
Dumbbell Bicep Curl
Bicep
Concentration Curl
Bicep
Traps Dumbbell Shouldershruggs