Workout Routine
|
HARI |
LATIHAN |
SETS x REPS |
|
SENIN |
Ø CHEST 1. Barbell Bench Press 2. Barbell Incline Bench Press 3. Barbell Decline Bench Press 4. Dumbbell fly 5. Cable Cross Over 6. Dip Ø TRICEPS 1. Triceps Pushdown V-Bar 2. Skull Crusher 3. Dumbbell Kick Back 4. Standing Triceps Extension Ø ABS 1. Crunch 2. Crunches With Legs On a Bench 3. Hanging Leg Raises
|
4 x (6 -12) 4 x (6 -12) 4 x (6 -12) 4 x (6 -12) 4 x (6 -12) 4 x (6 -12)
4 x (8 -14) 4 x (8 -14) 4 x (8 -14) 4 x (8 -14)
3 x (20 - 30) 3 x (20 - 30) 3 x (16 -26 ) |
|
SELASA |
Ø BACK 1. Chin Up 2. Wide Grip Lat Pulldown 3. Barbell Deadlift 4. Bent Over Row 5. Cable Seated Row Ø BICEPscurl 1. Barbell Curl 2. Incline Dumbbell Curl 3. Alternate Dumbbell 4. Alternate Hammer Curl Ø FOREARM 1. Dumbbell Reverse Preacher Curl 2. Two Arm Seated Barbell Wrist Curl 3. Palms Down Dumbbell Wirst Curl
|
4 x (6 -12) 4 x (6 -12) 4 x (6 -12) 4 x (6 -12) 4 x (6 -12)
4 x (6 -12) 4 x (6 -12) 4 x (6 -12) 4 x (6 -12)
3 x (6 -12) 3 x (6 -12) 3 x (6 -12) 3 x (6 -12)
|
|
RABU |
Ø SHOULDER 1. Military Press 2. Dumbbell Lateral Raises 3. Alternate Seated Arnold Press 4. Alternate Seated Bent Over Dumbbell Reverse Fly 5. Barbell Shrug Ø LEGS 1. Barbell Squat 2. Barbell Lunge 3. Leg Press 4. Lying Leg Curl 5. Cable Calf Raises 6. Calf Press On Leg Press |
4 x (6 - 12) 4 x (6 - 12) 4 x (6 - 12) 4 x (6 - 12)
4 x (6 - 12)
3 x (6 - 12) 3 x (6 - 12) 3 x (6 - 12) 3 x (6 - 12) 3 x (6 - 12) 3 x (6 - 12) |
|
KAMIS |
Ø CHEST 1. Barbell Bench Press 2. Barbell Incline Bench Press 3. Barbell Decline Bench Press 4. Dumbbell fly 5. Cable Cross Over 6. Dip Ø TRICEPS 1. Triceps Pushdown V-Bar 2. Skull Crusher 3. Dumbbell Kick Back 4. Standing Triceps Extension Ø ABS 1. Crunch 2. Crunches With Legs On a Bench 3. Hanging Leg Raises
|
4 x (6 -12) 4 x (6 -12) 4 x (6 -12) 4 x (6 -12) 4 x (6 -12) 4 x (6 -12)
4 x (8 -14) 4 x (8 -14) 4 x (8 -14) 4 x (8 -14)
3 x (20 - 30) 3 x (20 - 30) 3 x (16 -26 )
|
|
JUM’AT |
Ø BACK 1. Chin Up 2. Wide Grip Lat Pulldown 3. Barbell Deadlift 4. Bent Over Row 5. Cable Seated Row Ø BICEPscurl 1. Barbell Curl 2. Incline Dumbbell Curl 3. Alternate Dumbbell 4. Alternate Hammer Curl Ø FOREARM 1. Dumbbell Reverse Preacher Curl 2. Two Arm Seated Barbell Wrist Curl 3. Palms Down Dumbbell Wirst Curl
|
4 x (6 -12) 4 x (6 -12) 4 x (6 -12) 4 x (6 -12) 4 x (6 -12)
4 x (6 -12) 4 x (6 -12) 4 x (6 -12) 4 x (6 -12)
3 x (6 -12) 3 x (6 -12) 3 x (6 -12) 3 x (6 -12)
|
|
SABTU |
Ø SHOULDER 1. Military Press 2. Dumbbell Lateral Raises 3. Alternate Seated Arnold Press 4. Alternate Seated Bent Over Dumbbell Reverse Fly 5. Barbell Shrug Ø LEGS 1. Barbell Squat 2. Barbell Lunge 3. Leg Press 4. Lying Leg Curl 5. Cable Calf Raises 6. Calf Press On Leg Press |
4 x (6 - 12) 4 x (6 - 12) 4 x (6 - 12) 4 x (6 - 12) 4 x (6 - 12)
3 x (6 - 12) 3 x (6 - 12) 3 x (6 - 12) 3 x (6 - 12) 3 x (6 - 12) 3 x (6 - 12) |