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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