Lower Body A Workout - Squat & Abs (core) Focus

Barbell Squats / 2x5, 1x5+

Barbell Romanian Deadlifts / 2x8, 1x8+
Hanging Leg Raises / 2x8, 1x8+ / jika tidak kuat hanging leg raise lakukan leg raise
di lantai
Goblet Squats / 2x12, 1x12+
Dumbbell Calve Raises / 2x15, 1x15+

Upper Body A Workout - Benchpress Focus

Barbell Benchpress / 2x5, 1x5+
Barbell Bent Over Rows / 2x5, 1x5+
Incline Dumbbell Press / 2x8, 1x8+
Lat Pulldown / 2x8, 1x8+
Dumbbell Lateral Raises / 2x12, 1x12
Tricep Cable Pushdown / 2x12, 1x12+
Dumbbell Concentration Curls / 2x12, 1x12+
Extra Isolation Work / 2x12, 1x12+

Lower Body B Workout - Deadlift & Abs (core)

Focus
Barbell Deadlift / 1x5, 1x5+
Barbell Squats / 2x8, 1x8+
Hanging Leg Raises / 2x8, 1x8+ / jika tidak kuat hanging leg raise lakukan leg raise
di lantai
Single Leg Dumbbell Step Up / 2x12, 1x12+
Dumbbell Calve Raises / 2x15, 1x15+

Upper Body B Workout - Overhead Press Focus

Barbell Overhead Press / 2x5, 1x5+
Chin-Ups / 2x10, 1x10+
Flat Bench Dumbbell Press / 2x8, 1x8+
Seated Cable Rows / 2x8, 1x8+
Bent Over Dumbbell Lateral Raises / 2x12, 1x12
Overhead Dumbbell Tricep Extension / 2x12, 1x12+
Dumbbell Hammer Curls / 2x12, 1x12+
Extra Isolation Work / 2x12, 1x12+

Pada extra isolation work, lo boleh tambah latihan isolasi (fokus satu otot saja) seperti:
Mau gedein Bahu? Cable Lateral Raises atau Face Pulls
Mau gedein Dada? Cable Chest Flys atau Butterfly / Pec Deck
Mau gedein Trapezius? Barbell Shrugs atau Dumbbell Shrugs