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Hari

Senin

Program
Push UP wide range
Bisep,Wide Grip
Barbell Scut
DeadLift
Barbell bent Row
Barbell Shoulder Press over head
Bench press wide grip
Leg curl
Jogging

Reps/Waktu/Set
14/3 Set
14/3 Set
14/3 Set
14/3 Set
14/3 Set
8/3 Set
14/3 Set
14/3 Set
5 Menit

Selasa

Push up close range


Bisep,Close Grip
Barbell Scut
DeadLift
Barbell bent Row
Bench press close grip
Leg curl
Jogging

14/3 Set
14/3 Set
14/3 Set
14/3 Set
14/3 Set
14/3 Set
14/3 Set
5 Menit

Rabu

Joging
Bisep,Close Grip

10 Menit/3 Set
14/3 Set

Kamis

Push UP wide range


Bisep,Wide Grip
Barbell Scut
DeadLift
Barbell bent Row
Bench press wide grip
Leg curl
Jogging

14/3 Set
14/3 Set
14/3 Set
14/3 Set
14/3 Set
14/3 Set
14/3 Set
5 Menit

Jumat

Push up close range


Bisep,Close Grip
Barbell Scut
DeadLift
Barbell bent Row
Barbell Shoulder Press over head
Bench press close grip
Leg curl
Jogging

14/3 Set
14/3 Set
14/3 Set
14/3 Set
14/3 Set
8/3 Set
14/3 Set
14/3 Set
5 Menit

Sabtu

Push UP wide range


Bisep,Wide Grip
Barbell Scut
DeadLift

14/3
14/3
14/3
14/3

Set
Set
Set
Set

Minggu

Barbell bent Row


Barbell Shoulder Press over head
Bench press wide grip
Leg curl
Jogging

14/3 Set
8/3 Set
14/3 Set
14/3 Set
5 Menit

Jogging
Bisep Close Grip

10 Menit/3 Set
14/3 Set