Hari 1 : Kaki Squat, Leg Press, Leg Ext, Stiff Leg Deadlift, Leg Curl Hari 2: Off Hari

3 : Dada dan triceps Bench Press, Incline Bench Press, Dip, Fly/Cable crossover, Triceps Ext, Press down Hari 4: Off Hari 5 : Back, Biceps Pull up, Dead Lift, Pull down/Barbell Row, Cable Row/Dumbell Row, Barbell curl, dumbell alternate curl Hari 6 : Shoulder Military Press, front rise,lateral rise, reserve fly, Barbell/Dumbell Shrug Hari 7: Off

SENIN (Latihan 1) Chest - Bench Press Barbell 3-4 set x 6-8 repetisi - Incline Press Dumbell 3-4 set x 6-8 repetisi - Dumbell Pull Over 3-4 set x 6-8 repetisi - Pec Dec 3-4 set x 6-8 repetisi Tricep - Tricep Push Down 3-4 set x 6-8 repetisi - One-handed Tricep 3-4 set x 6-8 repetisi - Skull Crusher 3-4 set x 6-8 repetisi Abdominal - Center Crunch 3-4 set x 20-25 repetisi - Side Crunch (left & right) 3-4 set x 20-25 repetisi - Hanging Raise 3-4 set x 20-25 repetisi SELASA (Latihan 2) Back - Lat Pull Down (Front) 3-4 set x 6-8 repetisi - Seated Row 3-4 set x 6-8 repetisi - Hyperextension 3-4 set x 6-8 repetisi Bicep - Preacher Curl with Barbell 3-4 set x 6-8 repetisi - Concentration Dumbell 3-4 set x 6-8 repetisi - Hammer Curl 3-4 set x 6-8 repetisi Abdominal - Center Crunch 3-4 set x 20-25 repetisi - Side Crunch (left & right) 3-4 set x 20-25 repetisi - Hanging Raise 3-4 set x 20-25 repetisi RABU (off/libur) KAMIS (Latihan 3) Shoulder - Dumbell Press 3-4 set x 6-8 repetisi - Side Lateral Raise 3-4 set x 6-8 repetisi - Rear Lateral Raise 3-4 set x 6-8 repetisi - Dumbell Shrug 3-4 set x 6-8 repetisi Legs - Leg Press 3-4 set x 6-8 repetisi - Leg Extension 3-4 set x 6-8 repetisi - Leg Curl 3-4 set x 6-8 repetisi - Seated Calf Raise 3-4 set x 6-8 repetisi Abdominal - Center Crunch 3-4 set x 20-25 repetisi - Side Crunch (left & right) 3-4 set x 20-25 repetisi - Hanging Raise 3-4 set x 20-25 repetisi JUMAT (off/libur)

SABTU (Latihan 4) Chest - Incline Press Dumbell 3-4 set x 6-8 repetisi - Pec Dec 3-4 set x 6-8 repetisi Back - Lat Pull Down (front) 3-4 set x 6-8 repetisi - Seated Row 3-4 set x 6-8 repetisi Shoulder - Dumbell Press 3-4 set x 6-8 repetisi - Side Lateral Raise 3-4 set x 6-8 repetisi Legs - Leg Press 3-4 set x 6-8 repetisi - Leg Curl 3-4 set x 6-8 repetisi Bicep - Concentration Dumbell 3-4 set x 6-8 repetisi Tricep - Tricep Push Down 3-4 set x 6-8 repetisi Abdominal - Center Crunch 3-4 set x 20-25 repetisi - Side Crunch (left & right) 3-4 set x 20-25 repetisi - Hanging Raise 3-4 set x 20-25 repetisi MINGGU (off/libur) Catatan : - Jadwal dan hari latihan bisa di sesuaikan dengan waktu yang tersedia - Isi dari latihan dapat diubah sesuai dengan keinginan, pastikan selalu konsultasi dengan instruktur Anda untuk memperoleh hasil maksimal. - Repetisi Terakhir adalah kemampuan maksimal tubuh Anda. Sesuaikan berat dengan kemampuan. - Jika Anda masih dapat mengangkat sampai 10 repetisi, naikkan beban Anda sehingga pada repetisi ke 6-8 Anda mencapai titik failure (tidak bisa mengangkat lagi) - Usahakan berolahraga 3-5x seminggu