Split

senin: push (chest tricep shoulder)

incline smith (4x8) heavy
dips (3x12)
cable flys (3x12)
incline machine (3x12)
shoulder press (3x12)
lat raises (2x12) heavy (2x12) dropset
rope pushdown (3x12) dropset
t push (3x12) dropset
selasa: pull (back bicep)
cable row (3x12) heavy
lat pulldown (3x12)
upper row (3x12) tempo
preacher curls (4x8) heavy
bicep curls (3x12)
hammer curls (3x12)
face pulls (4x12) heavy dropset
dumbbell shrugs (3x15)
rabu: leg
skip ajah
kamis: chest back
incline smith (4x8) heavy
cable flys (3x12)
incline machine (3x12) tempo
cable row (3x12) heavy
single arm pulldown (3x12) heavy dropset
upper row ( 3x12)
lat raises (3x12) dropset
jumat: rest
sabtu: arm shoulder
rope pushdown (3x12) dropset
t push (3x12) dropset
preacher curls (4x8) heavy
bicep curls (3x12)
hammer curls (3x12)
shoulder press (3x12)
lat raises (2x12) heavy (2x12) dropset
face pulls (4x12) heavy dropset
minggu: rest