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  • Program Gym

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    Reza Bachdar
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    A variety of upper body pushing, pulling and shoulder exercises are listed in each routine, such as different variations of presses, rows, flys and lateral raises. Lower body exercises include squats, lunges, leg presses and calf raises. Most routines pair opposing muscle groups and include both multi-joint compound exercises as

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    A variety of upper body pushing, pulling and shoulder exercises are listed in each routine, such as different variations of presses, rows, flys and lateral raises. Lower body exercises include squats, lunges, leg presses and calf raises. Most routines pair opposing muscle groups and include both multi-joint compound exercises as

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    108 views1 page

    Program Gym

    Uploaded by

    Reza Bachdar
    A variety of upper body pushing, pulling and shoulder exercises are listed in each routine, such as different variations of presses, rows, flys and lateral raises. Lower body exercises include squats, lunges, leg presses and calf raises. Most routines pair opposing muscle groups and include both multi-joint compound exercises as

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    © All Rights Reserved
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    of 1

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    DADA BACK DELTO DADA+DELTO LAG TANGAN PERUT


    1 Incline dumbel press 8,10,12,15 Citit cable row 8,10,12,15 Single cable side lateral 4x15 Bench press + Dumbel shoulder press 3x12 Squat 20,15,12,10
    Flat dumbel fly 3x12 Mesin row 3x15 Barbel shoulder press 5x6 Incline dumbel press + arnold press 3x12 Bulgrian split squat 3x12
    Flat dumbel press 4x10 Behind the neck 5x10 Barbel front 4x12 Cable cross over + dumbel side lateral 3x12 Leg press 4x12
    Chest press 4x12 Streng arm pulldown 4x10 Dumbel side lateral 8,10,12,15,20 Dipping + uprigth 3x12 Leg extention 4x15
    Cable cross over 10,12,15,20 Dumbel row 4x10 Uprigth 4x12 Push up + dumbel srugh 3x12 Lying leg curl 4x15
    Push up 4X10 Restok 4x10 Dumbel srugh 4x10 Kalfrais 4x20

    2 Bench press 8,10,12,20 Citit cable row 3x30 Single cable side lateral 3x20 Incline dumbel press+Shoulder dumbel press(3x12) Bulgarian split squat 4x10 Standing dumbell curl+Pushdown 3x15 Decline Sit Up(4x20)
    Incline dumbel press 4x10 Mesin row 3x15 Barbel shoulder press 5x6 Incline dumbel fly+Side lateral(3x12) Walking lunges 40,30,20,20 Dumbel konsentrasi+Dumbel overhead 3x15 Seated leg tuck(4x12)
    Mesin chest press 3x10 Behind the neck pulldown 5x10 Barbel front 4x12 Decline dumbel press+Front barbel(3x12) Lying leg curl 3x30 Standing barbel curl+Rop pushdown 3x15 Rusian twist(4x15)
    Cable Low puly single one arm 3x15 Dumbel row 4x10 Dumbel side lateral 3x30 Pullover + Uprigth(3x12) Sumo squat 5x10 Hamer curl+Dumbel OneArm 3x15 Hangging leg raises(4x15)
    Cable cross over 3x15 Behind the neck rop pulldown 5x10 Rop face pull 3x20 Dipps + dumbel Srugh duduk(3x12) Squat 4x10 Higth Cable curl+ dumbel kick back3x15 Hangging knee raises(4x10)
    Decline dumbel press 4x8 Rivers skrip pull up 4x10 Uprigth 3x20 Leg press 5x10 Cable crunch(4x12)
    Kick crunch(4x20)
    3 Incline dumbel press 30derajat 5x8 Barbel row 5x8 Dumbel shoulder press 5x8 Incline chest press 3x10-12 Romanian deatlift 5x8 Single arm cable curl 3x15
    Single one arm flat dumbel press 4x5 + 4x5 flat dumbel press Rivers citit cable row 5x10 Arnold press 4x12 Peck de fly 3-4set x 10-12 squish Lunges 4x12 Dumbel hammer curl 2set x 8 dan 2set x 12
    Bench press 4x4-6 Single one arm mesin row 4x5 + Mesin row 4x5 Behind the neck barbel shoulder press 4x12 Chest press + Netral grip chest press 3x10 Goblet squat 4x10 Preacher curl 3x15
    Incline barbel press 4x10 Pulldown 4x15 Cable side lateral 4x15 Cable cross over 4x12 Squat 4x4-6 Incline dumbel curl 3x20
    Cable cross over 5x15 Dumbel row 5x8 Dumbel front single one arm 4x5 + dumbel front 4x5 Push Up diamond 4x12 Leg extention 4x15 Bench skrip 3x15
    Low puly 3x15 Straigth arm pulldown 4x12 Wide grip uprigth row 4x10 Lying leg curl 4x15 Dumbel one arm 3x15
    Pull up 4x10 Dumbel side lateral+Dumbel front to side+ ben over 3x10 Leg press single 4x5 + leg press 4x5 Rivers skrip fren press 3x15
    Rop push down 3x20
    4 Bench press + flat cable fly 3x12 Pulldown + behind the neck pulldown 3x12 Dumbel shoulder press + staring well 3x12 Incline dumbel press+Shoulder dumbel press(3x12) Leg extention + Lying leg curl 3x12 Standing barbel curl + Dumbel single one arm preacher curl 3x12 Decline Sit Up(4x20)
    Incline barbel press + Incline cable fly 3x12 Mesin row + dumbel row 3x12 Standing military + side lateral 3x12 Incline dumbel fly+Side lateral(3x12) Squat + Leg press 3x12 Barbel French press + rop overhead extention 3x12 Seated leg tuck(4x12)
    Decline barbel press + Cable cross over 3x12 Streng arm + close grip 3x12 Mesin shoulder press + ben over 3x12 Decline dumbel press+Front barbel(3x12) Sumo squat + Revers barbel lunges 3x12 Incline dumbel curl + citit dumbel hamer curl 3x12 Rusian twist(4x15)
    Dipping + Push Up 3x12 Tibarow + Deatlift 3x12 Uprigth row + Rop face pull 3x12 Pullover+Uprigth(3x12) Romanian deatlift + step up 3x12 Rop push down + standing singel cable one arm 3x12 Hangging leg raises(4x15)
    Dipps+Srugh duduk(3x12) Hangging knee raises(4x10)
    Cable crunch(4x12)
    Kick crunch(4x20)
    5 Incline close grip dumbel press 4x12 Barbel row 4x8 Citit military press 4x15 Standing barbel curl + Dumbel single one arm preacher curl 3x12
    Incline dumbel fly palam arms 4x12 Dumbel row 4x12 Mesin shoulder 4x12 Barbel French press + rop overhead extention 3x12
    Incline dumbel press 4x12 Tibarow 3x10 + drop 2x10 Uprigth row 4x12 Incline dumbel curl + citit dumbel hamer curl 3x12
    Bench press 4x12 Citit cable row 4x10 Side lateral 6-8-12 x 4set Rop push down + standing singel cable one arm 3x12
    Butterfly 4x12 Pulldown 4x10 Ben over lateral 4x10
    Standing plate squish press 4x12 Straigth arm pulldown 4x15 Rop facepull 4x15
    Barbel Srugh 4x10

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