PROGRAM LATIHAN

CABANG OLAHRAGA BINARAGA

PENGCAB. PABBSI KAB. SEMARANG

PROGRAM 1
Meliputi latihan otot DADA & TRICEPS

LATIHAN OTOT DADA :

FLAT BENCHPRESS ...4SET X 10REPS
INCLINEBENCH PRESS. ...4SET X 10REPS
DECLINE BENCH PRESS.. m.4SET X 10REPS
FLAT DUMBELLPRESS...... SET X 10REPS
FLAT DUMBELLFLYS.. -4 SET X 10REPS
INCLINEDUMBELL SET X 10REPS
DECL!NEDUMBELLPRESS.. .........4SET X 10 REPS
CABLE CROSSOVER.. ....4SET X 10REPS
DUMBELL PULLOVER. 4 SET X 10 REPS
DIPS... --4SET X 10REPS

LATIHAN OTOT TRICEPS

STANDINGCABLE TRICEPS PUSHDOWN ...4 SET X 10REPS
STANDING ONE HANDTRICEPS PUSHDOWN.„......„....4 SET X 10 REPS
STANDINGONE HANDTRICEPS...„. .. ...4SET X 10REPS
STANDINGTRICEPS OVER HEAD. .„...4SET X 10REPS
STANDINGTRICEPS OVERHEADWITHEZ CURL BAR..4SET X 10 REPS
LYING TRICEPS 4 SET X 10 REPS
DUMBELLKICKBACK 4 SET X 10REPS
DIPS... ..4SET X 10REPS
 PROGRAM LATIHAN
CABANG OLAHRAGA BINARAGA
PENGCAB. PABBSI KAB- SEMARANG

PROGRAM 2
Meliputilatihan otot SAYAP, PUNGGUNG & BICEPS
LATIHAN OTOT SAYAP, PUNGGUNG :
LAT MACHINEPUSH DOWN.... ..4 SET X 10 REPS
PULL UP CLOSE GRIP.. ..4 SET X 10 REPS
PULL UP WIDE GRIP 4 SET X 10 REPS
LAT ROWING.. 4 SET X 10 REPS
T BAR ROW.... ..4 SET X 10 REPS
ONE ARM DUMBELL ROW. 4 SET X 10 REPS
STANDING DUMBELLROW 4 SET X 10 REPS
STANDINGBARBELL ROW. 4 SET X 10 REPS
HAMMER CURL. MACHINE ..4 SET X 10 REPS
DEADLIFT ..4SET X 10REPS
HYPER EXTENTION.. ..4 SET X 10 REPS

IATIHAN OTOT BICEPS :

STANDINGBICEPS BARBELL CURL .4 SET X 10 REPS
STANDING ONE HAND DUMBELL BICEPS CURL.........4 SET X 10 REPS
STANDING BICEPS DUMDELL CURL. 4 SET X 10 REPS
STANDING BICEPS MACHINECURL 4 SET X 10 REPS
STANDINGBICEPS WITH EZ CURL BAR 4 SET X 10 REPS
CONCENTRATION CURL.. 4 SET X 10 REPS
BARBELL PREACER CURL 4 SET X 10 REPS
DUMBELLPREACER CURL 4 SET X 10 REPS
STANDING BICEPS 21 WITH EZ CURL BAR 4 SET X 10 REPS
ALTERNATE DUMBELLCURL 4 SET X 10 REPS
 PROGRAM LATUHAN
CABANG OLAHRAGA BINARAGA
SEMARANG
PENGCABOPABBSI KABø

PROGRAM 3
Moliputi ototKAKI, BAHU & TRAPEZIUS
LATIHAN OTOT KAKI
..4 SET X to REPS
SQUAT . .4 SET X 10 REPS
LEG ...1SET X to REPS
LEG EXTENTION„ SET X REPS
DUMDELL SQUAT.
LUNGES„ SET X 10REPS
VERTICAL LEG PRESS X REPS
STANDINGCALF RAISES. .4 SET X 10 REPS
SEATED CALF RAISES. 4 SET X 10 REPS

LATIHAN OTT BAHU

STANDINGDUMBELLPRESS..„ . SET X REPS
ARNOLDPRESS.... SET X to REPS
SIDE
STANDING .... SET X REPS
STANDINGBACK LATERAL 4 SET X REPS
FRONTLATERAL SET X REPS
MILITARY

OTOT TRAPEZIUS
UP RIGHT ROW .. X REPS
OUMBCUL ...A SET X REPS
e,fRUG $CT X REPS
VkOTATlNG OUMOELL X 10 RCP$
CARDIO OTOT OIUAKUKAN$CBCUUMMASUK