WORKOUT
LOWERBODY 1 3
3
3
3
15-20 3
UPPERBODY 2
3
3
3
3
3
3
LOWERBODY
3
3
3
3
3
3
3
UPPERBODY 4
3
3
3
3
3
3
Lower&UPPERBODy SPLIT
hari otot yg di latih exercise reps sets istirahat
Quads, Hamstrings, Calfes Bodyweight Squats atau dengan Dumbbell/Barbell 10-15 reps 60-90 Detik
Legpress 10-15 reps 60-90 Detik
Lunges 10 kali setiap kaki 60-90 Detik
Legcurls 10-15 reps 60-90 Detik
Seated or Standing Calf Raises 60-90 Detik
Chest, Back, Arms, Shoulders
Chestpressmachine 10-15 reps 60-90 Detik
Latpulldown 10-15 reps 60-90 Detik
Shoulderpress Dumbbell atau Machine 10-15 reps 60-90 Detik
Tricepspushdown Cable 10-15 reps 60-90 Detik
Cable atau Dumbbell Curl 10-15 reps 60-90 Detik
Floor Crunch 15-20 reps 60 Detik
Quads, Hamstrings, Calfes Bodyweight Squats atau dengan Dumbbell/Barbell 10-15 reps 60-90 Detik
Legpress 10-15 reps 60-90 Detik
Legcurls 10-15 reps 60-90 Detik
Legextension 10-15 reps 60-90 Detik
Lunge (satu kaki di atas Bench) 10kali setiap kaki 60-90 Detik
Seated or Standing Calf Raises 15-20 reps 60-90 Detik
Chest, Back, Arms, Shoulders
Cable atau Machine Row 10-15 reps 60-90 Detik
Butterfly 10-15 reps 60-90 Detik
Reverse Butterfly 10-15 reps 60-90 Detik
Dips di atas Bench 10-15 reps 60-90 Detik
Machine Curl 10-15 reps 60-90 Detik
Reverse Crunch atau Machine Crunch 15-20 reps 60 Detik
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