Membentuk Tubuh dalam 365 Hari Bag 3

Bulan 7-12

Tentu saja membosankan melakukan latihan yang sama selama enam bulan. Jadi di sini Anda diberikan kebebasan untuk memilih jenis latihan Anda. Berikut ini akan diberikan program latihan Anda, dan Anda dipersilakan untuk memilih sendiri jenis latihan yang Anda sukai. Anda bebas memilih jenis latihannya, tetapi tetap berdasarkan program yang telah disusun berikut ini.

Hari 1: Shoulder/Abs

• Shoulder exercise 1: 3-4 set 6-8 rep
• Shoulder exercise 2: 3-4 set 6-8 rep
• Shoulder exercise 3: 3 set 8-10 rep
• Shoulder exercise 4: 3 set 12-15 rep
• Abs exercise 1: 3 set 15-20 rep
• Abs exercise 2: 3 set 15-20 rep
• Abs exercise 3: 3 set 15-20 rep

Hari 2: Back

• Back exercise 1: 3-4 set 6-8 rep
• Back exercise 2: 3-4 set 6-8 rep
• Back exercise 3: 3 set 8-10 rep
• Back exercise 4: 3 set 12-15 rep

Hari 3: Legs

• Quads exercise 1: 3-4 set 8-10 rep
• Quads exercise 2: 3-4 set 8-10 rep
• Hamstring exercise 1: 3 set 8-10 rep
• Hamstring exercise 2: 3 set 12-15 rep
• Calf exercise 1: 5 set 20 rep
• Calf exercise 2: 5 set 20 rep

 Hari 4: Chest/Abs

• Chest exercise 1: 3-4 set 6-8 rep
• Chest exercise 2: 3-4 set 6-8 rep
• Chest exercise 3: 3 set 8-10 rep
• Chest exercise 4: 3 set 12-15 rep
• Abs exercise 1: 3 set 15-20 rep
• Abs exercise 2: 3 set 15-20 rep
• Abs exercise 3: 3 set 15-20 rep

 Hari 5: Arms

• Biceps exercise 1: 3-4 set 8-10 rep
• Triceps exercise 1: 3-4 set 8-10 rep
• Biceps exercise 2: 3 set 8-10 rep
• Triceps exercise 2: 3 set 8-10 rep
• Biceps exercise 3: 3 set 15-20 rep
• Triceps exercise 3: 3 set 15-20 rep
• Forearm exercise: 5 set 20 rep

 Hari 6&7: Off

Kembali ke hari 1.