Pelatihan Push-Up yang Efektif selama 6 Minggu.

1 MINGGU 
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Senin - 20, 22, 14, 14, 18 
Rabu - 20, 22, 16, 16, 24 
Jumat - 22, 30, 18, 18, 26 

2 MINGGU 
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Senin - 28, 28, 20, 20, 30 
Rabu - 28, 32, 24, 24, 34 
Jumat - 32, 34, 28, 28, 40 

3 MINGGU 
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Senin - 28, 36, 28, 28, 40 
Rabu - 40, 50, 30, 30, 50 
Jumat - 44, 60, 40, 40, 56 

4 MINGGU 
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Senin, 42, 50, 42, 42, 64 
Rabu - 50, 58, 50, 50, 72 
Jumat - 58, 66, 58, 58, 70 

5 MINGGU 
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Senin - 45, 70, 60, 48, 70 
Rabu - 22, 24, 28, 22, 20, 20, 22, 35 
Jumat - 26, 20, 24, 24, 20, 20, 22, 50 

6 MINGGU
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Senin - 45, 55, 35, 30, 55 
Rabu - 22, 22, 30, 30, 24, 24, 18, 18, 58 
Jumat - 26, 26, 33, 33, 26, 26, 22, 22, 60 

Jeda antara pendekatan: 2-3 menit. 
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