Latihan Fitness bagi Pemula

1. Abdominal
Crunches, Lying Leg Raises, Sit Ups, Twist, Side to Side
2. Chest
Bench Press (Dumbell/Barbell), Incline Press, Decline Press, Cable Crossover, Dumbell Pullover
Dumbell Fly
Bench Dips
3. Biceps
Barbell Curl, Preacher Curl, Cable Curls, Concentration Curls, Hammer Curls
4. Legs
Squats, Leg Press, Leg Curl, Leg Extension, Lunges, Plie w/ Pressback
5. Back
Lat Pulldown, Bent Over Rows, T-Bar Rows, Cable Rows, Deadlifts, Hyperextension, One Arm Dumbell Rows, Machine Rows.
6. Triceps
Triceps Push Down, Lying Triceps Extension, Triceps Kickback.
7. Calfs
Standing Calf Raises, Seated Calf Raises, Donkey Calf Raises.
8. Forearms
Wrist Curl, Hammer Curl.
9. Shoulder
Dumbell/Barbell Press, Side Lateral, Front Lateral, Bent Over Lateral, Shoulder Presses, Dumbell/Barbell Shrugs.