PROGRAM LATIHAN FITNESS

PROGRAM LATIHAN FITNESS

• Hari 1 – Chest dan Biceps
• Hari 2 – OFF
• Hari 3 – Quads dan Hamstrings
• Hari 4 – Shoulders dan Triceps
• Hari 5 – OFF
• Hari 6 – Back, Calves dan Abs
• Hari 7 – OFF

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HARI 1 = Chest dan Biceps

"Chest" :

* Bench Press – Power

Sets 4 + Reps 5-6

* Incline Bench Press – Muscle

Sets 2-3 + Reps 6-12

* Dumbbell Bench Press – Muscle

 Sets 2-3 + Reps 6-12

* Dumbbell Flys – Burn

 Sets 2 + Reps 40
  

"Biceps" :

 * Pinwheel Curls – Power

 Sets 2 + Reps 3-5

* Stdaning Barbell Curl – Muscle

 Sets 2-3 + Reps 6-12

* Cable Preacher Curl – Burn

 Sets 1-2 + Reps 40


HARI 3 = Quads dan Hamstrings

"Quads"

* Squat – Power

 Sets 4 + Reps 3-5


* Leg Press – Muscle

 Sets 2-3 + Reps 6-12

* Front Squat – Muscle

  Sets 2-3 + Reps 6-12

* Leg Press – Burn

  Sets 2 + Reps 40


"Hamstrings"

* Romanian Deadlift – Power

 Sets 2-4 + Reps 3-5

* Leg Curl – Muscle

 Sets 2-3 + Reps 6-12

* Leg Curl – Burn

  

 Sets 1 + Reps 40

HARI 4 = Shoulders dan Triceps

"Shoulders"

* Seated Barbell Press – Power

 Sets 4 + Reps 3-5

* Seated Arnold Press – Muscle

 

 Sets 2-3 + Reps 6-12

* Barbell Front Raise – Muscle

 Sets 2-3 + Reps 6-12

 

 * Dumbbell Lateral Raise – Burn

 Sets 2 + Reps 40

"Triceps"

* Closegrip Bench Press – Power

 Sets 2 + Reps 3-5

* Seated French Press – Muscle

 

 Sets 2 + Reps 6-12

*  EZ Bar Skullcrusher – Muscle

 Sets 2 + Reps 6-12

* Cable Tricep Extension – Burn

 

 Sets 1 + Reps 40

Hari 6 = Back, Calves dan Abs

"Back"

* Deadlift – Power

 Sets 2-4 + Reps 3-5

* Barbell Rows – Muscle

 Sets 2-3 + Reps 6-12

 

* Lat Pull Down – Muscle

 Sets 2-3 + Reps 6-12

 * Seated Cable Row – Burn

 Sets 2 + Reps 40

"Calves"

* Seated Calf Raise – Muscle

 

 Sets 2-3 + Reps 10-15

* 45 Degree Calf Raise – Burn

 Sets 2 + Reps 40