PENINGKATAN KEKUATAN OTOT CABANG OLAHRAGA SEPAK BOLA

SMAN 2 SUMEDANG 2023 / 2024

Kelompok
Nama : 1. Dimas
2. Fauzan
3. Rohman

No Bentuk latihan Berat beban Jumlah set

1 Bench press 34 Kg 3 ( 1 set = 12 repetisi )

2 Butterfly 34 Kg 3 ( 1 set = 12 repetisi )

3 Bicep curl 29 Kg 3 ( 1 set = 12 repetisi )

4 Tricep pushdown 29 Kg 3 ( 1 set = 12 repetisi )

5 Chest press 34 Kg 3 ( 1 set = 12 repetisi )

6 High Pull 34 Kg 3 ( 1 set = 12 repetisi )

7 Leg extension 49 Kg 3 ( 1 set = 12 repetisi )

8 Leg Curl 45 Kg 3 ( 1 set = 12 repetisi )

9 Leg press 54 Kg 3 ( 1 set = 12 repetisi )

10 Shoulder press 29 Kg 3 ( 1 set = 12 repetisi )

11 Lounge 39 Kg 3 ( 1 set = 12 repetisi )

12 Hell raises 39 Kg 3 ( 1 set = 12 repetisi )

13 Squat 39 Kg 3( 1 set = 12 repetisi )

14 Sit up 3 ( 1 set = 30 repetisi )

15 Back up 3 ( 1 set = 30 repetisi )

PENINGKATAN KEKUATAN OTOT CABANG OLAHRAGA SEPAK BOLA

 SMAN 2 SUMEDANG 2023 / 2024

Kelompok
Nama : 1. Alwi 4. Jimi
2. Dean
3. Fajar

No Bentuk latihan Berat beban Jumlah set

1 Bench press 28 Kg 3 ( 1 set = 12 repetisi )

2 Butterfly 28 Kg 3 ( 1 set = 12 repetisi )

3 Bicep curl 25 Kg 3 ( 1 set = 12 repetisi )

4 Tricep pushdown 25 Kg 3 ( 1 set = 12 repetisi )

5 Chest press 25 Kg 3 ( 1 set = 12 repetisi )

6 High Pull 25 Kg 3 ( 1 set = 12 repetisi )

7 Leg extension 35 Kg 3 ( 1 set = 12 repetisi )

8 Leg Curl 30 Kg 3 ( 1 set = 12 repetisi )

9 Leg press 40 Kg 3 ( 1 set = 12 repetisi )

10 Shoulder press 25 Kg 3 ( 1 set = 12 repetisi )

11 Lounge 25 Kg 3 ( 1 set = 12 repetisi )

12 Hell raises 30 Kg 3 ( 1 set = 12 repetisi )

13 Squat 30 Kg 3( 1 set = 12 repetisi )

14 Sit up 3 ( 1 set = 30 repetisi )

15 Back up 3 ( 1 set = 30 repetisi )

PENINGKATAN KEKUATAN OTOT CABANG OLAHRAGA SEPAK BOLA

SMAN 2 SUMEDANG 2023 / 2024
Kelompok
Nama : 1. Raihan 4. Zaki
2. Faris
3. Agath

No Bentuk latihan Berat beban Jumlah set

1 Bench press 28 Kg 3 ( 1 set = 12 repetisi )

2 Butterfly 28 Kg 3 ( 1 set = 12 repetisi )

3 Bicep curl 25 Kg 3 ( 1 set = 12 repetisi )

4 Tricep pushdown 25 Kg 3 ( 1 set = 12 repetisi )

5 Chest press 25 Kg 3 ( 1 set = 12 repetisi )

6 High Pull 25 Kg 3 ( 1 set = 12 repetisi )

7 Leg extension 35 Kg 3 ( 1 set = 12 repetisi )

8 Leg Curl 30 Kg 3 ( 1 set = 12 repetisi )

9 Leg press 40 Kg 3 ( 1 set = 12 repetisi )

10 Shoulder press 25 Kg 3 ( 1 set = 12 repetisi )

11 Lounge 25 Kg 3 ( 1 set = 12 repetisi )

12 Hell raises 30 Kg 3 ( 1 set = 12 repetisi )

13 Squat 30 Kg 3( 1 set = 12 repetisi )

14 Sit up 3 ( 1 set = 30 repetisi )

15 Back up 3 ( 1 set = 30 repetisi )

PENINGKATAN KEKUATAN OTOT CABANG OLAHRAGA SEPAK BOLA

SMAN 2 SUMEDANG 2023 / 2024
Kelompok
Nama : 1. Ridwan
2. Wildan
3. Adit

No Bentuk latihan Berat beban Jumlah set

1 Bench press 28 Kg 3 ( 1 set = 12 repetisi )

2 Butterfly 28 Kg 3 ( 1 set = 12 repetisi )

3 Bicep curl 25 Kg 3 ( 1 set = 12 repetisi )

4 Tricep pushdown 25 Kg 3 ( 1 set = 12 repetisi )

5 Chest press 25 Kg 3 ( 1 set = 12 repetisi )

6 High Pull 25 Kg 3 ( 1 set = 12 repetisi )

7 Leg extension 35 Kg 3 ( 1 set = 12 repetisi )

8 Leg Curl 30 Kg 3 ( 1 set = 12 repetisi )

9 Leg press 40 Kg 3 ( 1 set = 12 repetisi )

10 Shoulder press 25 Kg 3 ( 1 set = 12 repetisi )

11 Lounge 25 Kg 3 ( 1 set = 12 repetisi )

12 Hell raises 30 Kg 3 ( 1 set = 12 repetisi )

13 Squat 30 Kg 3( 1 set = 12 repetisi )

14 Sit up 3 ( 1 set = 30 repetisi )

15 Back up 3 ( 1 set = 30 repetisi )

PENINGKATAN KEKUATAN OTOT CABANG OLAHRAGA SEPAK BOLA

SMAN 2 SUMEDANG 2023 / 2024

Kelompok
Nama : 1. Bilal
2. dzalfa
3. restu

No Bentuk latihan Berat beban Jumlah set

1 Bench press 25 Kg 3 ( 1 set = 12 repetisi )

2 Butterfly 25 Kg 3 ( 1 set = 12 repetisi )

3 Bicep curl 20 Kg 3 ( 1 set = 12 repetisi )

4 Tricep pushdown 20 Kg 3 ( 1 set = 12 repetisi )

5 Chest press 25 Kg 3 ( 1 set = 12 repetisi )

6 High Pull 25 Kg 3 ( 1 set = 12 repetisi )

7 Leg extension 35 Kg 3 ( 1 set = 12 repetisi )

8 Leg Curl 30 Kg 3 ( 1 set = 12 repetisi )

9 Leg press 40 Kg 3 ( 1 set = 12 repetisi )

10 Shoulder press 20 Kg 3 ( 1 set = 12 repetisi )

11 Lounge 25 Kg 3 ( 1 set = 12 repetisi )

12 Hell raises 30 Kg 3 ( 1 set = 12 repetisi )

13 Squat 25 Kg 3( 1 set = 12 repetisi )

14 Sit up 3 ( 1 set = 30 repetisi )

15 Back up 3 ( 1 set = 30 repetisi )

PENINGKATAN KEKUATAN OTOT CABANG OLAHRAGA SEPAK BOLA

SMAN 2 SUMEDANG 2023 / 2024

Kelompok
Nama : 1. Berat Badan 50 – 55 kg
 2.
3.

No Bentuk latihan Berat beban Jumlah set

1 Bench press 28 Kg 3 ( 1 set = 12 repetisi )

2 Butterfly 28 Kg 3 ( 1 set = 12 repetisi )

3 Bicep curl 25 Kg 3 ( 1 set = 12 repetisi )

4 Tricep pushdown 25 Kg 3 ( 1 set = 12 repetisi )

5 Chest press 25 Kg 3 ( 1 set = 12 repetisi )

6 High Pull 25 Kg 3 ( 1 set = 12 repetisi )

7 Leg extension 35 Kg 3 ( 1 set = 12 repetisi )

8 Leg Curl 30 Kg 3 ( 1 set = 12 repetisi )

9 Leg press 40 Kg 3 ( 1 set = 12 repetisi )

10 Shoulder press 25 Kg 3 ( 1 set = 12 repetisi )

11 Lounge 25 Kg 3 ( 1 set = 12 repetisi )

12 Hell raises 30 Kg 3 ( 1 set = 12 repetisi )

13 Squat 30 Kg 3( 1 set = 12 repetisi )

14 Sit up 3 ( 1 set = 30 repetisi )

15 Back up 3 ( 1 set = 30 repetisi )

PENINGKATAN KEKUATAN OTOT CABANG OLAHRAGA SEPAK BOLA

SMAN 2 SUMEDANG 2023 / 2024

Kelompok
Nama : 1. Berat Badan 50 – 55 kg
2.
 3.

No Bentuk latihan Berat beban Jumlah set

1 Bench press 28 Kg 3 ( 1 set = 12 repetisi )

2 Butterfly 28 Kg 3 ( 1 set = 12 repetisi )

3 Bicep curl 25 Kg 3 ( 1 set = 12 repetisi )

4 Tricep pushdown 25 Kg 3 ( 1 set = 12 repetisi )

5 Chest press 25 Kg 3 ( 1 set = 12 repetisi )

6 High Pull 25 Kg 3 ( 1 set = 12 repetisi )

7 Leg extension 35 Kg 3 ( 1 set = 12 repetisi )

8 Leg Curl 30 Kg 3 ( 1 set = 12 repetisi )

9 Leg press 40 Kg 3 ( 1 set = 12 repetisi )

10 Shoulder press 25 Kg 3 ( 1 set = 12 repetisi )

11 Lounge 25 Kg 3 ( 1 set = 12 repetisi )

12 Hell raises 30 Kg 3 ( 1 set = 12 repetisi )

13 Squat 30 Kg 3( 1 set = 12 repetisi )

14 Sit up 3 ( 1 set = 30 repetisi )

15 Back up 3 ( 1 set = 30 repetisi )

PENINGKATAN KEKUATAN OTOT CABANG OLAHRAGA SEPAK BOLA

SMAN 2 SUMEDANG 2023 / 2024

Kelompok
Nama : 1.
2.
3.
No Bentuk latihan Berat beban Jumlah set

1 Bench press 28 Kg 3 ( 1 set = 12 repetisi )

2 Butterfly 28 Kg 3 ( 1 set = 12 repetisi )

3 Bicep curl 25 Kg 3 ( 1 set = 12 repetisi )

4 Tricep pushdown 25 Kg 3 ( 1 set = 12 repetisi )

5 Chest press 25 Kg 3 ( 1 set = 12 repetisi )

6 High Pull 25 Kg 3 ( 1 set = 12 repetisi )

7 Leg extension 35 Kg 3 ( 1 set = 12 repetisi )

8 Leg Curl 30 Kg 3 ( 1 set = 12 repetisi )

9 Leg press 40 Kg 3 ( 1 set = 12 repetisi )

10 Shoulder press 25 Kg 3 ( 1 set = 12 repetisi )

11 Lounge 25 Kg 3 ( 1 set = 12 repetisi )

12 Hell raises 30 Kg 3 ( 1 set = 12 repetisi )

13 Squat 30 Kg 3( 1 set = 12 repetisi )

14 Sit up 3 ( 1 set = 30 repetisi )

15 Back up 3 ( 1 set = 30 repetisi )