Rancangan latihan penumpukan jisim otot

penjelasan

  • Tekan bangku: 5 set pengulangan 10, 10, 8, 8, 6 Jeda 1:30 min
  • 5 set
  • Ulangan 10, 10, 8, 8, 6
  • Rehat 1:30 min
  • Terbang: 5 set pengulangan 12, 12, 10, 10, 8 Jeda 1:30 min
  • 5 set
  • Ulangan 12, 12, 10, 10, 8
  • Rehat 1:30 min
  • Tekan trisep: 4 set pengulangan 15, 12, 10, 8 jeda 1:30 min
  • 4 set
  • Pengulangan 15, 12, 10, 8
  • Rehat 1:30 min
  • Menekan leher: 5 set pengulangan 12, 12, 10, 10, 8 jeda 1:30 min
  • 5 set
  • Ulangan 12, 12, 10, 10, 8
  • Rehat 1:30 min
  • Angkat sisi: 4 set pengulangan 12, 10, 9, 8 jeda 1:30 min
  • 4 set
  • Pengulangan 12, 10, 9, 8
  • Rehat 1:30 min
  • Sorotan: 4 set pengulangan 12, 10, 9, 8 Jeda 1:30 min
  • 4 set
  • Pengulangan 12, 10, 9, 8
  • Rehat 1:30 min
  • 5 set
  • Ulangan 10, 10, 8, 8, 6
  • Rehat 1:30 min
  • 5 set
  • Ulangan 12, 12, 10, 10, 8
  • Rehat 1:30 min
  • 4 set
  • Pengulangan 15, 12, 10, 8
  • Rehat 1:30 min
  • 5 set
  • Ulangan 12, 12, 10, 10, 8
  • Rehat 1:30 min
  • 4 set
  • Pengulangan 12, 10, 9, 8
  • Rehat 1:30 min
  • 4 set
  • Pengulangan 12, 10, 9, 8
  • Rehat 1:30 min
  • Angkat silang: 5 set pengulangan 10, 10, 8, 8, 8 Rehat 1:30 min
  • 5 set
  • Ulangan 10, 10, 8, 8
  • Rehat 1:30 min
  • Latissimus bergerak sempit: 4 set pengulangan 10, 10, 8, 8 Rehat 1:30 min
  • 4 set
  • Ulangan 10, 10, 8, 8
  • Rehat 1:30 min
  • Latissimus broad: 4 set pengulangan 10,10, 8, 8 jeda 1:30 min
  • 4 set
  • Pengulangan 10.10, 8, 8
  • Rehat 1:30 min
  • Pengasing belakang: 4 set pengulangan 8, 8, 6, 6 rehat 1:30 min
  • 4 set
  • Ulangan 8, 8, 6, 6
  • Rehat 1:30 min
  • Biceps Curl: 4 set pengulangan 10, 10, 8, 8 Jeda 1:30 min
  • 4 set
  • Ulangan 10, 10, 8, 8
  • Rehat 1:30 min
  • Hammer Curl: 4 set pengulangan 10, 10, 8, 8 Rehat 1:30 min
  • 4 set
  • Ulangan 10, 10, 8, 8
  • Rehat 1:30 min
  • 5 set
  • Ulangan 10, 10, 8, 8
  • Rehat 1:30 min
  • 4 set
  • Ulangan 10, 10, 8, 8
  • Rehat 1:30 min
  • 4 set
  • Pengulangan 10.10, 8, 8
  • Rehat 1:30 min
  • 4 set
  • Ulangan 8, 8, 6, 6
  • Rehat 1:30 min
  • 4 set
  • Ulangan 10, 10, 8, 8
  • Rehat 1:30 min
  • 4 set
  • Ulangan 10, 10, 8, 8
  • Rehat 1:30 min
  • Squats: 5 set pengulangan 12, 11, 10, 9, 8 Rehat 2:00 min
  • 5 set
  • Pengulangan 12, 11, 10, 9, 8
  • Rehat 2:00 min
  • Pengangkat anak lembu: 5 set pengulangan 15, 15, 12, 12, 10 rehat 1:30 min
  • 5 set
  • Ulangan 15, 15, 12, 12, 10
  • Rehat 1:30 min
  • Keriting kaki: 5 set pengulangan 12, 11, 10, 9, 8 rehat 1:30 min
  • 5 set
  • Pengulangan 12, 11, 10, 9, 8
  • Rehat 1:30 min
  • Kekejangan perut: 5 set pengulangan 20, 20, 20, 20, 20 jeda 30 saat
  • 5 set
  • Pengulangan 20, 20, 20, 20
  • Jeda 30 saat
  • Reverse Crunch: 5 set pengulangan 20, 20, 20, 20, 20 jeda 30 saat
  • 5 set
  • Pengulangan 20, 20, 20, 20
  • Jeda 30 saat
  • 5 set
  • Pengulangan 12, 11, 10, 9, 8
  • Rehat 2:00 min
  • 5 set
  • Ulangan 15, 15, 12, 12, 10
  • Rehat 1:30 min
  • 5 set
  • Pengulangan 12, 11, 10, 9, 8
  • Rehat 1:30 min
  • 5 set
  • Pengulangan 20, 20, 20, 20
  • Jeda 30 saat
  • 5 set
  • Pengulangan 20, 20, 20, 20
  • Jeda 30 saat

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