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  • No Item Kriteria Beban Keterangan 1RM

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    Shellin SalsabilaN
    8 views4 pages
    The document contains Muhammad Dzulfiqar R.'s fitness training data including his weight, maximum strength levels for various exercises, and proposed workout sets and repetitions at decreasing percentages of his maximum strength levels. The workout targets 6 exercises - leg press, leg extension, squat, pulldown, cable crunch, and hip thrust - and proposes 3 sets of each exercise at intensities between 80-95% of his maximum strength over 18 total sets.

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    kekuatan

    Original Title

    MuhammadDzulfiqarR. 1902949

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    The document contains Muhammad Dzulfiqar R.'s fitness training data including his weight, maximum strength levels for various exercises, and proposed workout sets and repetitions at decreasing percentages of his maximum strength levels. The workout targets 6 exercises - leg press, leg extension, squat, pulldown, cable crunch, and hip thrust - and proposes 3 sets of each exercise at intensities between 80-95% of his maximum strength over 18 total sets.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    8 views4 pages

    No Item Kriteria Beban Keterangan 1RM

    Uploaded by

    Shellin SalsabilaN
    The document contains Muhammad Dzulfiqar R.'s fitness training data including his weight, maximum strength levels for various exercises, and proposed workout sets and repetitions at decreasing percentages of his maximum strength levels. The workout targets 6 exercises - leg press, leg extension, squat, pulldown, cable crunch, and hip thrust - and proposes 3 sets of each exercise at intensities between 80-95% of his maximum strength over 18 total sets.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 4

    Muhammad Dzulfiqar R.

    1902949
    Kepelatihan Fisik Olahraga
    Weight 56

    Maximum Strength
    No Item kriteria beban Keterangan 1RM
    1 Leg press 2.5 140 2 90 150
    2 Leg extension 0.8 44.8 4 80 89
    3 Squat 0.8 44.8 8 60 71
    4 Pulldown 0.8 44.8 2 90 138
    5 Cable Crunch 0.8 44.8 4 80 84
    6 Hip Thrust 0.8 44.8 3 85 94

    Neural 4 3 2 1 REP
    No Item 80% 85% 90% 95% Set
    1 Leg press 120 128 135 143 3
    2 Leg extension 71 76 80 84 3
    3 Squat 56 60 64 67 3
    4 Pulldown 111 118 125 132 3
    5 Cable Crunch 67 72 76 80 3
    6 Hip Thrust 76 80 85 90 3
    Total 501 533 564 595 18
    KG 1504 1598 1692 1786
    Rep 72 54 36 18
    1 95
    2 90
    3 85
    4 80
    5 75
    6 70
    7 65
    8 60
    9 55
    10 50

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