Hari 1
30x Sit Up
15x Push Up
20x Squat
Hari 2
25x Sit Up
16x Push Up
25x Squat
Hari 3
20x Sit Up
17x Push Up
30x Squat
Hari 4
35x Sit Up
18x Push Up
35x Squat
Hari 5
Istirahat
19x Push Up
Istirahat
Hari 6
40x Sit Up
20x Push Up
45x Squat
Hari 7
45x Sit Up
21x Push Up
50x Squat
Hari 8
50 Sit Up
Istirahat
55x Squat
Hari 9
55x Sit Up
22x Push Up
60x Squat
Hari 10
Istirahat
23x PushUp
Istirahat
Hari 11
60x Sit Up
24x Push Up
70x Squat
Hari 12
65x Sit up
25x Push Up
75x Squat
Hari 13
70x Sit Up
26x Push Up
80x Squat
Hari 14
75x Sit Up
27x Push Up
80x Squat
Hari 15
Istirahat
Istirahat
Istirahat
Hari 16
80x Sit Up
28x Push Up
95x Squat
Hari 17
85x Sit Up
29x Push Up
100x Squat
Hari 18
90x Sit Up
30x PushUp
105x Squat
Hari 19
95x Sit Up
31x Push Up
110x Squat
Hari 20
Istirahat
32x Push Up
Istirahat
Hari 21
100x Sit Up
33x Push Up
115x Squat
Hari 22
105x Sit Up
Istirahat
115x Squat
Hari 23
110x Sit Up
34x Push Up
120x Squat
Hari 24
115x Sit Up
35x Push Up
125x Squat
Hari 25
Istirahat
36x Push Up
Istirahat
Hari 26
120x Sit Up
37x Push Up
135x Squat
Hari 27
125x Sit Up
38x Push Up
140x Squat
Hari 28
130x Sit Up
39x Push Up
145x Squat
Hari 29
135x Sit Up
40x Push Up
150x Squat
Hari 30
140x Sit Up
45x Push Up
155x Squat
Nah itu tips nya semoga bermanfaat ya agan" sekalian dan jangan lupa share ya :)