Nama: Muhammad Dzulfiqar R

NIM: 1902949
Kelas: KFO A'19
Matkul: Metodologi Pelatihan Kekuatan

Maximum Strength
No Item Kriteria Beban Keterangan
1 Leg Press
2 Leg Extension
3 Squat
4 Pulldown
5 Cable Row
6 Butterfly

Neural 4 3 2 1
No Item 80% 85% 90% 95%
1 Leg Press
2 Leg Exstension
3 Squat
4 Pulldown
5 Cable Row
6 Butterfly
Total
KG
REP

UB18:T77pper body

BENCH PRESS = 45kg-3 repetisi PULL DOWN = 45kg-8 rep

 MIDDLE BODY

DEADLIFT = 30kg-5 repetisi HIP THRUST = 40kg-3 repetisi

LOWER BODY

BACK SQUAT = 45kg-12 repetisi LEG PRESS = 150kg-10 repetisi

 IRM

REP
Set
3
3
3
3
3
18

UB18:T77pper body

PULL DOWN = 45kg-8 repetisi BARBELL CURL = 10kg-7 repetisi

UST = 40kg-3 repetisi CABLES CRUNCHES = 15kg-12 repetisi

S = 150kg-10 repetisi HEEL RAISE = 20kg-12 repetisi LEG EXTEND = 45kg-12 repetisi
ND = 45kg-12 repetisi