MENU LATIHAN

Senin - Bahu
Seated Military Press Machine – 3 set, 15 repetisi
Dumbbell Lateral Raise – 3 set, 6 hingga 8 repetisi
Four Way Neck Machine – 4 set, 10 repetis
Rear Delt Cable Raise – 5 set, 12, 10, 8, 6, 4 repetisi
Hammer Strength Shrug – 5 set, 12, 10, 8, 6, 4 repetisi

Selasa - Dada
Seated Military Press Machine – 3 set, 15 repetisi
Dumbbell Lateral Raise – 3 sets, 6 hingga 8 repetisi
Four Way Neck Machine – 4 sets, 10 repetisi
Rear Delt Cable Raise – 5 sets, 12, 10, 8, 6, 4 repetisi
Hammer Strength Shrug – 5 sets, 12, 10, 8, 6, 4 repetisi

Rabu - Kaki
Leg Press – 4 set, 25, 20, 18, 16 repetisi
Smith Machine Lunge – 4 set, 8 repetisi per kaki
Lying Leg Curl – 4 sets, 12, 10, 8, 6 repetisi
Standing Calf Raise – 6 set, 12 repetisi

Kamis - Lengan
Alternating Dumbbell Curl – 5 set, 12, 10, 8, 6, 4 repetisi
Preacher Machine Curl – 6 set, 12, 10, 8, 6, 21, 21 repetisi
Cable Triceps Extension – 5 set, 12, 10, 8, 6, 20 repetisi
Overhead Cable Extension – 4 set, 12, 10, 8, 20 repetisi
One arm Reverse grip Tricep Extension – 2 set, 10 repetisi

Jumat - Punggung
Wide Grip Lateral Pull Down – 5 set, 12, 10, 8, 6, 4 repetisi
Close Grip Lateral Pull Down – 5 set, 12, 10, 8, 6, 4 repetisi
One arm Seated Row Machine – 4 set, 10 repetisi
Back Extension – 4 set, 15, 15, 12, 12 repetisi

Sabtu - Olahraga kardiovaskular

Minggu - Istirahat