Scribd Logo
Upload

Welcome to Scribd!

  • Program Latihan Brodibalo

    Uploaded by

    M nur Ramadhan
    11 views8 pages
    The document outlines a 4-week training program consisting of exercises done on Mondays, Wednesdays, and Fridays. The program includes exercises such as overhead press, squats, bent over rows, lateral raises, bicep curls, bench presses, and deadlifts. Each exercise lists the sets and reps as well as weight or resistance level used. The program increases weight and difficulty over the 4-week period.

    Original Description:

    Latihan workout

    Original Title

    Program Latihan

    Copyright

    © © All Rights Reserved

    Available Formats

    XLSX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    The document outlines a 4-week training program consisting of exercises done on Mondays, Wednesdays, and Fridays. The program includes exercises such as overhead press, squats, bent over rows, lateral raises, bicep curls, bench presses, and deadlifts. Each exercise lists the sets and reps as well as weight or resistance level used. The program increases weight and difficulty over the 4-week period.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    11 views8 pages

    Program Latihan Brodibalo

    Uploaded by

    M nur Ramadhan
    The document outlines a 4-week training program consisting of exercises done on Mondays, Wednesdays, and Fridays. The program includes exercises such as overhead press, squats, bent over rows, lateral raises, bicep curls, bench presses, and deadlifts. Each exercise lists the sets and reps as well as weight or resistance level used. The program increases weight and difficulty over the 4-week period.

    Copyright:

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

    Program Latihan Brodibalo

    Hari Tanggal Gerakan Aturan Beban Hasil


    Overhead Press 2x5, 1x5+ 10 2x5, 1x6
    22 Juni 2020
    Squat 1x5+
    Senin

    Barbell Bent Over Row 2x5, 1x5+ 10 kg 2x5,1x8


    Lateral Raises 2x8,1x8+
    Bicept Curls 2x12+ 2.5 kg 2x15
    Benchpress 2x5, 1x5+ 12.5 kg 2x5, 1x8
    24 Juni 2020

    Deadlift 2x5, 1x5+ - -


    Rabu

    Chin Up/ Pull Up 2x5, 1x5+ Lv 1, 1x12, 1x5, 1x5


    Incline Dumble Press 2x8,1x8+ 10 kg 2x10, 1x10
    Bicept Curls 2x12+ 2.5 kg pakai stik 2x15 2.5 kg
    Overhead Press 2x5, 1x5+ 5 kg mesin 2x5, 1x5
    26 Juni 2020

    Squat 1x5+ 10 kg mesin 1x8


    Jumat

    Barbell Bent Over Row 2x5, 1x5+ 5 kg


    Lateral Raises 2x8,1x8+ 5 kg
    Bicept Curls 2x12+ 5 kg pakai stik
    Benchpress 2x5, 1x5+ 7.5 kg mesin 2x10, 1x8
    29 Juni 2020

    Squat 2x5, 1x5+ 7.5 mesin 1x8


    Senin

    Chin Up/ Pull Up 2x5, 1x5+ Pull: 30 kg, chin up 25 kg 4x12


    Lateral Raises 2x8,1x8+ 2.5 kg 2x10, 1x10
    Bicept Curls 2x12+ 5 kg 2x15
    Overhead Press 2x5, 1x5+ 10 kg 2x5, 1x8
    Deadlift 1x5+ 5 kg 1x10
    01 Juli 2020
    Rabu

    Barbell Bent Over Row 2x5, 1x5+ 5 kg 2x5, 1x8


    Incline Dumble Press 2x8,1x8+ 8 kg 2x8, 1x10.
    Bicept Curls 2x12+ 5 kg 2x15
    Benchpress 2x5, 1x5+ 10 kg 2x5, 1x10
    Squat 2x5, 1x5+ 10 kg 2x5, 1x8
    03 Juli 2020
    Jum'at

    Chin Up/ Pull Up 2x5, 1x5+ 40 4 set


    Lateral Raises 2x8,1x8+ 5 2x8, 1x10
    Bicept Curls 2x12+ 5 kg 2x15
    Overhead Press 2x5, 1x5+ 7.5 stik 2x5, 1x5
    Squat 1x5+ 10 kg mesin 2x5, 1x8
    06 Juli 2020
    Senin

    Barbell Bent Over Row 2x5, 1x5+ 2.5 2x5, 1x8


    Lateral Raises 2x8,1x8+ 2.5 kg 2x8, 1x10
    Bicept Curls 2x12+ 5 kg 2x15
    Benchpress 2x5, 1x5+ 12.5 kg 2x5, 1x8
    Deadlift 2x5, 1x5+ 12.5 1x8
    08 Juli 2020
    Rabu

    Chin Up/ Pull Up 2x5, 1x5+ 35,40,45 kg 3x12

    Incline Dumble Press 2x8,1x8+ 5kg 2x10, 1x15


    Bicept Curls 2x12+
    Overhead Press 2x5, 1x5+
    Squat 1x5+
    10 Juli 2020
    Jumat

    Barbell Bent Over Row 2x5, 1x5+


    Lateral Raises 2x8,1x8+
    Bicept Curls 2x12+
    Benchpress 2x5, 1x5+ 12.5 kg 3x12
    Squat 2x5, 1x5+ 7.5, 10, 12.5 3x8
    13 Juli 2020
    Senin

    Chin Up/ Pull Up 2x5, 1x5+


    Lateral Raises 2x8,1x8+ 5 kg 3x10
    Bicept Curls 2x12+
    Overhead Press 2x5, 1x5+ 10 kg mesin 2x5 + 1x8
    Deadlift 1x5+ 15 kg 10, 5, 5
    15 Juli 2020
    Rabu

    Barbell Bent Over Row 2x5, 1x5+ 7.5 kg 2x8, 1x8


    15 Juli 2020
    Rabu Incline Dumble Press 2x8,1x8+ 8 kg 3x10
    Bicept Curls 2x12+ 8 kg 2x15
    Benchpress 2x5, 1x5+ 15 2x5, 1x8
    17 Juli 2020
    Squat 2x5, 1x5+ 10, 12.5, 15 2x5, 1x8
    Jum'at

    Chin Up/ Pull Up 2x5, 1x5+ 30,40,45 3x12


    Lateral Raises 2x8,1x8+ 5 kg 3x10
    Bicept Curls 2x12+ 8 kg 3x15
    Overhead Press 2x5, 1x5+ 11 kg 2x5, 1x8
    Squat 1x5+ 15 kg 2x5, 1x8
    20 Juli 2020
    Senin

    Barbell Bent Over Row 2x5, 1x5+ 10 kg 2x5, 1x8


    Lateral Raises 2x8,1x8+ 5 kg 2x8, 1x10
    Bicept Curls 2x12+ 8 kg 2x15
    Benchpress 2x5, 1x5+ 16.5 kg 2x5, 1x8
    Deadlift 10 16.5 kg 10
    22 Juli 2020
    Rabu

    Chin Up/ Pull Up 2x5, 1x5+ 40, 45, 50 3x12


    Incline Dumble Press 2x8,1x8+ 10 kg 3x10
    Bicept Curls 2x12+ 8 kg 2x15
    Overhead Press 2x5, 1x5+ 11.5 kg 2x5, 1x8
    Squat 1x5+ 16.5 kg 2x5, 1x8
    24 Juli 2020
    Jumat

    Barbell Bent Over Row 2x5, 1x5+ 11 kg


    Lateral Raises 2x8,1x8+ 8 kg
    Bicept Curls 2x12+ 10 kg
    Benchpress 2x5, 1x5+ 17.5 kg 2x5, 1x8
    Squat 2x5, 1x5+ 15,16,16.5 2x5, 1x8
    27 Juli 2020
    Senin

    Chin Up/ Pull Up 2x5, 1x5+ 45,50,55


    Lateral Raises 2x8,1x8+ 8
    Bicept Curls 2x12+ 10
    Overhead Press 2x5, 1x5+ 11, 11.5, 12 2x5, 1x8
    Deadlift 1x5+ 12.5 1x10
    29 Juli 2020
    Rabu

    Barbell Bent Over Row 2x5, 1x5+ 10 kg 2x5, 1x8


    Incline Dumble Press 2x8,1x8+ 12.5 3x10
    Bicept Curls 2x12+ 10 kg 2x15
    Benchpress 2x5, 1x5+ 17.5, 18, 18.5 kg
    Squat 2x5, 1x5+ 17.5
    31 Juli 2020
    Jum'at

    Chin Up/ Pull Up 2x5, 1x5+ 50, 55, 60


    Lateral Raises 2x8,1x8+ 8
    Bicept Curls 2x12+ 10
    Overhead Press 2x5, 1x5+
    03 Agustus 2020

    Squat 1x5+
    Senin

    Barbell Bent Over Row 2x5, 1x5+


    Lateral Raises 2x8,1x8+
    Bicept Curls 2x12+
    Benchpress 2x5, 1x5+
    05 Agustus 2020

    Deadlift 2x5, 1x5+


    Rabu

    Chin Up/ Pull Up 2x5, 1x5+


    Incline Dumble Press 2x8,1x8+
    Bicept Curls 2x12+
    Overhead Press 2x5, 1x5+
    07 Agustus 2020

    Squat 1x5+
    Jumat

    Barbell Bent Over Row 2x5, 1x5+


    Lateral Raises 2x8,1x8+
    Bicept Curls 2x12+
    Benchpress 2x5, 1x5+ 18 kg
    10 Agustus 2020

    Squat 2x5, 1x5+ 17.5


    Senin

    Chin Up/ Pull Up 2x5, 1x5+


    Lateral Raises 2x8,1x8+ 8
    Bicept Curls 2x12+ 10
    Overhead Press 2x5, 1x5+ 12.5

    12 Agustus 2020
    Deadlift 1x5+ 17.5
    Rabu

    Barbell Bent Over Row 2x5, 1x5+ 12.5


    Incline Dumble Press 2x8,1x8+ 12.5
    Bicept Curls 2x12+
    Benchpress 2x5, 1x5+ 20 kg
    14 Agustus 2020

    Squat 2x5, 1x5+ 18 kg


    Jum'at

    Chin Up/ Pull Up 2x5, 1x5+


    Lateral Raises 2x8,1x8+ 6 kg
    Bicept Curls 2x12+ 10 kg
    Overhead Press 2x5, 1x5+
    17 Agustus 2020

    Squat 1x5+
    Senin

    Barbell Bent Over Row 2x5, 1x5+


    Lateral Raises 2x8,1x8+
    Bicept Curls 2x12+
    Benchpress 2x5, 1x5+
    19 Agustus 2020

    Deadlift 2x5, 1x5+


    Rabu

    Chin Up/ Pull Up 2x5, 1x5+


    Incline Dumble Press 2x8,1x8+
    Bicept Curls 2x12+
    Overhead Press 2x5, 1x5+
    21 Agustus 2020

    Squat 1x5+
    Jumat

    Barbell Bent Over Row 2x5, 1x5+


    Lateral Raises 2x8,1x8+
    Bicept Curls 2x12+
    Benchpress 2x5, 1x5+
    24 Agustus 2020

    Squat 2x5, 1x5+


    Senin

    Chin Up/ Pull Up 2x5, 1x5+


    Lateral Raises 2x8,1x8+
    Bicept Curls 2x12+
    Overhead Press 2x5, 1x5+
    26 Agustus 2020

    Deadlift 1x5+
    Rabu

    Barbell Bent Over Row 2x5, 1x5+


    Incline Dumble Press 2x8,1x8+
    Bicept Curls 2x12+
    Benchpress 2x5, 1x5+
    28 Agustus 2020

    Squat 2x5, 1x5+


    Jum'at

    Chin Up/ Pull Up 2x5, 1x5+


    Lateral Raises 2x8,1x8+
    Bicept Curls 2x12+
    Overhead Press 2x5, 1x5+
    31 Agustus 2020

    Squat 1x5+
    Senin

    Barbell Bent Over Row 2x5, 1x5+


    Lateral Raises 2x8,1x8+
    Bicept Curls 2x12+
    Benchpress 2x5, 1x5+
    02 September 2020

    Deadlift 2x5, 1x5+


    Rabu

    Chin Up/ Pull Up 2x5, 1x5+


    Incline Dumble Press 2x8,1x8+
    Bicept Curls 2x12+
    Overhead Press 2x5, 1x5+
    04 September 2020

    Squat 1x5+
    Jumat

    Barbell Bent Over Row 2x5, 1x5+


    Lateral Raises 2x8,1x8+
    Bicept Curls 2x12+
    Benchpress 2x5, 1x5+
    07 September 2020

    Squat 2x5, 1x5+


    Senin
    07 September 2020
    Senin Chin Up/ Pull Up 2x5, 1x5+
    Lateral Raises 2x8,1x8+
    Bicept Curls 2x12+
    09 September 2020
    Overhead Press 2x5, 1x5+
    Deadlift 1x5+
    Rabu

    Barbell Bent Over Row 2x5, 1x5+


    Incline Dumble Press 2x8,1x8+
    Bicept Curls 2x12+
    Benchpress 2x5, 1x5+
    11 September 2020

    Squat 2x5, 1x5+


    Jum'at

    Chin Up/ Pull Up 2x5, 1x5+


    Lateral Raises 2x8,1x8+
    Bicept Curls 2x12+
    Keterangan
    Gagal
    Salah Gerakan

    Salah Gerakn

    Jangan Dulu

    dibantu
    blm full

    You might also like