Muscle Building


Table of Contents:

  1. ‘>Diet Plan
  2. Workout Plan
  3. ‘>Senin ‘>Rabu ‘>Jumat ‘>Minggu


    SENIN

    CHEST

    • Flat Barbell Press 4 set (10, 10, 8, 8)Flat Barbell Press
    • Incline Barbell Press 3 set (10, 10, 8)Incline Barbell Press
    • Dumbbell Flies 4 set (12, 12, 10, 10)Dumbbell Flies
    • Cable Crossover 3 set (12, 12, 10)Cable Crossover

    ABDOMINAL

    • Center Crunch 4 set (20, 20, 20, 20)Center Crunch

    SELASA

    BACK

    • Lat Pull Down 4 set (10, 10, 8, 8)Lat Pull Down
    • Seated Cable Row 4 set (10, 10, 8, 8)Seated Cable Row
    • Deadlift 4 set (12, 12, 10, 10)Deadlift
    • Straight Arm Pull Down 3 set (12, 12, 10)Straight Arm Pull Down

    ABDOMINAL

    • Lying Leg Raise 4 set (20, 20, 20, 20)Lying Leg Raise

    CARDIO

    • Treadmill (jalan cepat) 20-30 menit

    RABU OFF


    KAMIS

    SHOULDER

    • Overhead Barbell Press 4 set (10, 10, 8, 8)Overhead Barbell Press
    • Side Lateral Raise 3 set (10, 10, 10)Side Lateral Raise
    • Front Barbell Raise 3 set (10, 10, 10)Front Barbell Raise
    • Bent Over Lateral Raise 3 set (10, 10, 10)Bent Over Lateral Raise
    • Barbell Shrug 4 set (12, 10, 10, 8)Barbell Shrug

    ABDOMINAL

    • Center Crunch 4 set (20, 20, 20, 20)

    JUMAT

    LEGS

    • Squat 4 set (12, 12, 10, 10)Squat
    • Leg Press 3 set (10, 10, 10)Leg Press
    • Leg Curl 4 set (12, 12, 10)Leg Curl
    • Leg Extension 4 set (12, 12, 10)Leg Extension
    • Standing Calf Raise 4 set (30, 30, 30, 30)Standing Calf Raise

    ABDOMINAL

    • Side Crunch 4 set (20, 20, 20, 20)Side Crunch

    SABTU

    TRICEPS

    • Skull Crusher 4 set (12, 10, 8, 8)Skull Crusher
    • Reverse Grip Press Down 3 set (10, 10, 8)Reverse Grip Press Down

    BICEPS

    • Concentration Curl 4 set (12, 10, 8, 8)Concentration Curl
    • Hammer Curl 3 set (10, 10, 8)Hammer Curl

    ABDOMINAL

    • Lying Leg Raise 4 set (20, 20, 20, 20)Lying Leg Raise

    CARDIO

    • Treadmill (jalan cepat) 20-30menit

    MINGGU OFF


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