Reg Park's 5x5 Program Latihan Pemula

Program latihan ini terbagi atas dua seri workout: Workout A dan Workout B. Berlatihlah tiga hari dalam seminggu, umumnya pada hari Senin, Rabu dan Jum'at, dengan menjalankan dua seri workout tersebut secara selang seling, seperti berikut ini:

·Minggu 1: A, B, A Workout A No Latihan 1 Squats 2 Pull Ups or Chin Ups 3 Bench Press or Dips 4 Forearm or Grip Work 5 Calf Exercise

·Minggu 2: B, A, B Day Set 5 5 5 2 2 Rep 5 5 5 10 10-20
Senin Rabu Jumat

Start Time

…-…...-….. Finish Time

….-…..-…..

Week 1 Week 2 Week 3 Week 4 Week5 Week 6 Week 7 Week 8 Week 9 Week 10
A B A A B A B A B B A B A B A A B A B A B B A B A B A A B A B A B B A B A B A A B A B A B B A B A B A A B A B A B B A B

Day
Senin Rabu Jumat

Week 11 Week 12 Week 13 Week 14 Week 15 Week 16 Week 17 Week 18 Week 19 Week 20

Rabu Jumat * Centang (√) jika melakukan latihan, Silang (X) jika tidak latihan pada Kolom Result. ** Isi jumlah beban yang digunakan pada kolom result disamping ex [√ /10 kg]

Workout B Set No Latihan 1 Front Squats 5 2 Barbell Rows 5 3 Standing Military Press5 4 Deadlifts 3 5 Forearm or Grip Work 2 6 Calf Exercise 2

Rep 5 5 5 5 10 10-20

Result
Senin Rabu Jumat

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10

Result
Senin

Week 11 Week 12 Week 13 Week 14 Week 15 Week 16 Week 17 Week 18 Week 19 Week 20

Sign up to vote on this title
UsefulNot useful