TRAINING MUSCLE by. Ardhee_Raizor

Hari Senin :

• Military Press : 3 set, 8-12 repetisi
  
  
• Side Dumbell Lateral : 3 set, 8-12 repetisi
  
  
• Bent Over Dumbell Lateral : 3 set, 8-12 repetisi
  
  
• Flat/Incline/Decline Barbell Press : 3 set, 8-12 repetisi
  
  
• Pec Deck : 3 set, 8-12 repetisi
  
  
• Cable Pushdown : 3 set, 8-12 repetisi
  
  
• Dumbell Overhead Extension : 3 set, 8-12 repetisi
  
  
• Decline Sit Up
  
  

Hari Selasa :

• Bent Over Row : 3 set, 8-12 repetisi
  
  
• Lat Pulldown : 3 set, 8-12 repetisi
  
  
• Machine Row : 3 set, 8-12 repetisi
  
  
• Alternate Dumbell Curl : 3 set, 8-12 repetisi
  
  
• Preacher Curl : 3 set, 8-12 repetisi
  
  
• Barbell Shrugs : 3 set, 8-12 repetisi
  
  
• Floor Abdominal Crunch : 3 set, 8-12 repetisi
  
  

Hari Rabu Off.

Hari Kamis :

• Leg Press : 5 set, 8-12 repetisi
  
  
• Lunges : 3 set, 8-12 repetisi
  
  
• Hamstring Curl : 4 set, 8-12 repetisi
  
  
• Standing Calf Raises : 4 set, 8-12 repetisi
  
  
• Hanging Leg Raises : 3 set, 8-12 repetisi
  
  

Hari Jum’at dan Sabtu Off

Hari Minggu Lari pagi, Cardio, Jalan pagi