Membentuk Tubuh dalam 365 Hari Bag 2

Bulan 4-6

Hari 1: Shoulders
Seated Military Press: 3 set 6-8 rep

Front Dumbbell Raise: 3 set 8-10 rep

Side Lateral Raise: 3 set 8-10 rep

Rear Lateral Raise: 3 set 10-12 rep

Hari 2: Back/Biceps/Abs
Pull Ups: 3 set 6-8 rep

Bent Over Barbell Row: 3 set 8-10 rep

Close Grip Pulldowns: 3 set 8-10 rep

Seated Row: 3 set 10-12 rep

Dumbbell Shrug: 3 set 15-20 rep

Alternate Dumbbell Curl: 3 set 8-10 rep

Hammer Curl: 3 set 12-15 rep

Hanging Leg Raise: 5 set 20 rep

Hari 3: Off

Hari 4: Legs
Squats: 3 set 6-8 rep

Leg Press: 3 set 8-10 rep

Leg Extensions: 3 set 12-15 rep

Stiff Leg Deadlift: 3 set 12-15 rep

Lying Leg Curl: 3 set 12-15 rep

Standing Calf Raise: 5 set 15-20 rep

Hari 5: Chest/Triceps/Abs
Incline Bench Press: 3 set 6-8 rep

Flat Dumbbell Flyes: 3 set 8-10 rep

Decline Bench Press: 3 set 10-12 rep

Dips: 3 set 10-12 rep

Rope Pushdowns: 3 set 12-15 rep

Weighted Crunches: 5 set 20 rep

Hari 6&7: Off

Kembali ke hari 1.