NAMA : L.BAHU : L.

BETIS :
L.DADA : LILA : BB :
L.PERUT : L.PAHA :
FBW A1
NO GERAKAN / TANGGAL
1 Benchpress 2x5, 1x5+
2 Squat 2x5, 1x5+
3 Chin-Up / Pull-Up 2x5, 1x5+
4 Lateral Raises 2x8, 1x8+
5 Bicep Curls 2x12+
FBW A2
NO GERAKAN / TANGGAL
1 Overhead Press 2 x 5, 1 x 5+
2 Deadlift 1 x 5+
3 Barbell Bent Over Row  2 x 5, 1 x 5+
4 Incline Dumbbell Press 2 x 8, 1 x 8+
5 Bicep Curls 2 x 12+
FBW A3
NO GERAKAN / TANGGAL
1 Benchpress 2x5, 1x5+
2 Squat 2x5, 1x5+
3 Chin-Up / Pull-Up 2x5, 1x5+
4 Lateral Raises 2x8, 1x8+
5 Bicep Curls 2x12+

FBW B1
NO GERAKAN / TANGGAL
1 Overhead Press 2x5, 1x5+
2 Squat 2x5, 1x5+
3 Barbell Bent Over Row 2x5, 1x5+
4 Lateral Raises 2x8, 1x8+
5 Bicep Curls 2x12+
FBW B2
NO GERAKAN / TANGGAL
1 Benchpress 2x5, 1x5+ 
2 Deadlift 1 x 5+ 
3 Chin-Up / Pull-Up 2x5, 1x5+ 
4 Incline Dumbbell Press 2 x 8, 1 x 8+
5 Bicep Curls 2 x 12+
FBW B3
NO GERAKAN / TANGGAL
1 Overhead Press 2x5, 1x5+ 
2 Squat 2x5, 1x5+
3 Barbell Bent Over Row 2x5, 1x5+ 
4 Lateral Raises 2x8, 1x8+
5 Bicep Curls 2x12+