#Keterangan#
15,12,10,8,6 adalah 15 repetisi,set pertama. 12 repetisi, set kedua. 10 repetisi, set ketiga dan seterusnya.Beban wajib ditambah pada setiap set,pada set pertama gunakan beban ringan sebagai pemanasan,set terakhir gunakan beban terberat menurut diri sendiri dengan catatan beban masih terkontrol.
*Dada (chest)
-BenchPress 15,12,10,8,6
-Incline Benchpress 15,12,10,8,6
-Decline Benchpress 15,12,10,8,6
-Buterfly 12,10,8,6-Cable Crossover 12,10,8,6
*Triceps
-Tricep Cable Pushdown 15,12,10
-Tricep Extention 15,12,10
-One arm cable pushdown 15,12,10
*Punggung (Back)
-Lat Pulldown 15,12,10,8,6
-Seated cable row 15,12,10,8,6
-Deadiift 15,12,10,8,6
*Biceps
-Barbell Concentration Curl 15,12,10,8,6
-Barbell Curl 15,12,10,8,6
-Dumbbell Concentration Curl 15,12,10,8,6
*Forearms
-Dumbbell Wrist Curl 15,12,10
-Hammer Curl 15,12,10
*Bahu
-Barbell Press
-Side Lateral Raises
-Bent OverLateral Raises
*Trapesius
-Barbell Shrugs
-Dumbell Shrugs
*Otot Perut
-Hanging Leg Raises 20,20,20
-Crunches 20,20,20
-Sit Up 20,20,20
*Kaki
-Squats 15,12,10,8,6
-Leg Press 15,12,10,8,6(tekukan kaki hingga 45 derajat)
-Leg Extension 15,12,10,8,6
-Leg Curl 15,12,10,8,6
-Stiff-Deadiift 15,12,10,8,6
*Betis
-Seated Calf Raises 30,30,30
-Donkey Calf Raises 30,30,30
-Standing Calf Raises Progresive 30,30,30
 |
| 1.Bechpress |
 | |||||||||||
| Incline Benchpress |
 |
| Decline Benchpress |
 | |||
| Butterfyl |
 | |
| Cable Crossover |
 | |
| Tricep Cable Pushdown |
 |
| lat pulldown |
 |
| seated cable row |
 |
| daedlift |
 |
| dumbell concentration curl |
 |
| barbell curl |
 |
| wrist curl |
 |
| hammer curl |
 |
| barbell front press |
 |
| side lateral raise |
 |
| bent over lateral raises |
 |
| barbell shrugs |
 |
| dumbbell shrugs |
 |
| hanging leg raises |
 |
| crunches |
 |
| sit up |
 |
| 1.Tricep Extention |
