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Program Workout

The document outlines a workout program including exercises for shoulders, biceps, triceps, legs, chest, and back, with specific sets and repetitions for each exercise. It provides two different weekly workout schedules that can be adjusted according to individual preferences. The program emphasizes proper form and offers guidance on when to use weights.

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fatikh02071988
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29 views9 pages

Program Workout

The document outlines a workout program including exercises for shoulders, biceps, triceps, legs, chest, and back, with specific sets and repetitions for each exercise. It provides two different weekly workout schedules that can be adjusted according to individual preferences. The program emphasizes proper form and offers guidance on when to use weights.

Uploaded by

fatikh02071988
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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Latihan

Rumah
Shoulder
1. 1 arm dumbell press (4×12)
- siku 90 derajat lalu naik

2. Dumbell lateral raises (4×15)


- otot traps harus lemas
3. Arnold press (4×10)

4. Front lateral raises (4×10)


Bicep
Bicep curl (2×15)

Hummer curl (2×15)


Tricep
Tricep dumbell kickback (2×15)

Tricep dumbell extention (2×15)


Legs
Dumbell squat (4×12)
- lihat youtube untuk postur yg benar
- tidak usah pakai dumbbell jika terlalu
berat

Single legs dumbell squat (4×15)

Lunges kaki kanan kiri (4×12)


Chest
1. Push up regular (4×15) / dumbbell chest press
- Postur harus benar (liat youtube)

2. Decline push up (4×12)

3. Incline dumbbell press (4x12) (optional)

4. Dumbell chest fly (4×15)


Back
Pull up (4×10)

Dumbell row single arm (4×12)

Dumbell deadlift (4×12)

Dumbell shrug (4×20)


PROGRAM 1
Senin – Chest + Back + Bicep,tricep (optional)
Selasa – Shoulder + leg + Bicep,tricep (optional)
Rabu – Bicep + tricep
Kamis – leg + abs
Jumat – Chest + Back + Bicep,Tricep (optional)
Sabtu & minggu – rest

(tidak harus dimulai hari senin, bisa disesuaikan dengan jadwal anda)
PROGRAM 2
Senin – shoulder + legs + bicep + tricep
Selasa – chest + back + bicep + tricep
Rabu – rest
Kamis – shoulder + legs + bicep + tricep
Jumat – chest + back + bicep + tricep

(tidak harus dimulai hari senin, bisa disesuaikan dengan jadwal anda)

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