Membentuk Tubuh dalam 365 Hari Bag 1

Bulan 1-3

Hari 1: Upper Body
Flat Barbell Bench Press: 3 set 8-10 rep

Bent Over Barbell Row: 3 set 8-10 rep

Seated Dumbbell Press: 3 set 8-10 rep

Barbell Curl: 3 set 8-10 rep

Lying Triceps Extension: 3 set 8-10 rep

Hari 2: Lower Body
Squats: 3 set 8-10 rep

Leg Press: 3 set 8-10 rep

Stiff Leg Deadlift: 3 set 8-10 rep

Lying Leg Curl: 3 set 8-10 rep

Seated Calf Raise: 3 set 15-20 rep

Crunches: 3 set 15-20 rep

Hanging Leg Raise: 3 set 15-20 rep

Hari 3: Off

Hari 4: Upper Body

Hari 5: Lower Body

Hari 6&7: Off

Kembali ke hari 1.