Workout Program Rank Paladin

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Workout Program Rank Paladin

Uploaded by

David Oren

We take content rights seriously. If you suspect this is your content, claim it here.

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4 Workout dalam satu minggu | Rank Paladin

01.01.2024 / 07.01.2024 1 MINGGU

Hari 1 Chest | Back | Abs

Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat

Smith Machine Incline Press Barbell / Dumbbell Incline Press 6-8 1-2 Warm up Set 1-2 Working Set 3-5 Menit

Butterfly Machine Cable Fly / Dumbbell Fly 8-10 1-2 Warm up Set 1-2 Working Set 1-3 Menit

Chin Up Reverse Pulldown / Lat Pulldown 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

T-bar Row Machine Wide Grip Barbell / Dumbbell Row 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

Close Grip Cable Row Machine Row 8-10 1-2 Warm up Set 1-2 Working Set 2-3 Menit

Hanging Leg Raises Lying Leg Raises / Crunch / Abs Machine 10-20 - 1-2 Working Set 1 Menit

Hari 2 Shoulders | Arms | Calves

Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat

Shoulder Press Smith Machine Dumbbell / Machine Shoulder Press 6-8 1-2 Warm Up Set 1-2 Working Set 3-5 Menit

Cable Side Lateral Raises Dumbbell / Machinel Side Lateral Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

Reverse Butterfly Face Pulls / Dumbbell Reverse Fly 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

Tricep Cable Extensions Close Grip Bench Press / Dips / Skull Crush 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

Overhead Tricep Extension Cable / Dumbbell / Machine 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

Concentration Curls Barbell / Dumbbell / Machine Curl 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

Shrugs Smith Machine Barbell / Dumbbell Shrugs / Upright Cable 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

Standing Calf Raises Smith Machine / Bodyweight Calf Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

Seated Calf Raises Dumbbell Seated Calf Raises 10-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

IG: @bobbyida / Email: [email protected] / YT: @2NineFitIndonesia

Hari 3 Restday | Istirahat

Hari 4 Quads | Hamstring | Abs

Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat

Legpress Squat / Hack Squat 6-8 1-2 Warm Up Set 1-2 Working Set 3-5 Menit

Leg Extension Lunges / Bulgarian Split Squat 10-20 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

Lying Legcurls Romanian Deadlift / Sumo Deadlift 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

Standing leg Curls Lying Leg Curls / Stiff Dumbbell Deadlift 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

Hanging Leg Raises Lying Leg Raises / Crunch / Abs Machine 10-20 1-2 Warm Up Set 1-2 Working Set 1 Menit

Hari 5 Chest | Back | Abs

Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat

Incline Plateloaded Press Chest Press / Dumbbell Press 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

Butterfly Machine Cable Fly / Dumbbell Fly 8-10 1-2 Warm up Set 1-2 Working Set 1-3 Menit

Reverse Latpulldown Lat Pulldown Machine 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

T-bar Row Machine Wide Grip Barbell / Dumbbell Row 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

Close Grip Cable Row Machine Row 8-10 1-2 Warm up Set 1-2 Working Set 2-3 Menit

Standing Calf Raises Smith Machine / Bodyweight Calf Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

Seated Calf Raises Dumbbell Seated Calf Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

Hari 6-7 Restday | Istirahat

IG: @bobbyida / Email: [email protected] / YT: @2NineFitIndonesia

4 Workout dalam satu minggu | Rank Paladin
08.01.2024 / 14.01.2024 2 MINGGU