POLA MAKAN:

Sarapan , 07:00 WIB

 1 omelet telur atau telur rebus

 1 potong roti gandum utuh / 1 cup oatmeal
 ISOBLEND
 Pisang ( Blender ISOBLEND / Utuh)

Latihan 07:30 – 09:00 WIB

 1 buah pisang

Snack Pagi, 11:30 WIB

 1 potong roti gandum utuh / 1 cup oatmeal

 1 buah apel / jeruk / pir

Makan Siang, 12:00 WIB

 1 ons gram dada ayam / ikan / sapi

 1 ons gram nasi merah
 Sedikit gram sayuran Hijau (Tumis )

Snack Siang, 15:00 WIB

 1 potong roti gandum / 1 cup oatmeal

 ISOBLEND

Latihan , 16:00-18:00 WIB

 1 buah pisang

Setelah Latihan

 ISOBLEND

Makan Malam 19:00 WIB

 1ons dada ayam / ikan / sapi

 nasi merah
 sayuran Hijau
 Omelet Telur
 POLA LATIHAN

SENIN

07 :00

 CHEST = 15 REP X 10 SET

 BICEPS = 15 X 10 SET
 SHOULDERS = 10 X 7 SET
 ABS = 20 X 8 SET

16 :00

 TRICEPS = 15 REP X 10 SET

 TRAPS = 15 X 5 SET
 LATS = 15X 10 SET
 ABS = 20 X 8 SET

SELASA

07:00

 TRICEPS = 15 REP X 10 SET

 TRAPS = 15 X 5 SET
 LATS = 15X 10 SET
 ABS = 20 X 8 SET

16:00

 CHEST = 15 REP X 10 SET

 BICEPS = 15 X 10 SET
 SHOULDERS = 10 X 10 SET
 ABS = 20 X 8 SET
RABU

07:00

 TRAPS = 10 X 10 SET
 BICEPS = 15 X 1O SET
 LOWER BACK = 15 X 6 SET
 ABS = 15 X 5 SET
 OBLIQUES = 15 X 5 SET

16:00

 FOREARMS = 20 X 8 SET
 QUADS = 10 X 6 SET
 BICEPS = 10 X 6 SET
 ABS = 15 X 5 SET

KAMIS ISTIRAHAT

JUMAT

07:00

 SHOULDERS = 10 X 7 SET
 CHEST = 15 X 10 SET
 SAYAP = 15 X 5 SET
 ABS = 15 X 15 SET

16:00

 BICEPS = 15 X 7 SET
 LOWER BACK = 15 X 6 SET
 TRAPS = 10 X 10 SET
 ABS = 15 X 5 SET
 SAYAP = 15 X 5 SET
SABTU

07:00

 TRICEPS = 15 REP X 10 SET

 TRAPS = 15 X 5 SET
 LATS = 15X 10 SET
 ABS = 20 X 8 SET
 SAYAP = 15X 5 SET

16:00

 CHEST = 15 REP X 10 SET

 BICEPS = 15 X 10 SET
 SHOULDERS = 10 X 10 SET
 ABS = 20 X 8 SET

MINGGU

07:00

 TRAPS = 10 X 10 SET
 BICEPS = 15 X 1O SET
 LOWER BACK = 15 X 6 SET
 ABS = 15 X 5 SET
 OBLIQUES = 15 X 5 SET

16:00

 FOREARMS = 20 X 8 SET
 QUADS = 10 X 6 SET
 BICEPS = 10 X 6 SET
 ABS = 15 X 5 SET