SENIN  Dumbbell Flies 4 set x 10 – 12 ABDOMINAL

reps
CHEST  Center Crunch 4 set x 15-20
reps
 Flat Barbell Press 4 set x 10-12
reps

CARDIO

 Treadmill (jalan cepat) 20-30

 Incline Barbell Press 3 set x 10-
menit
12 reps

 Cable Crossover 3 set 10-12

reps
SELASA  Deadlift 4 set x 10-12 reps ABDOMINAL

BACK  Lying Leg Raise 4 set x 15-20

reps
 Lat Pull Down 4 set x 10-12
reps

 Straight Arm Pull Down 3 set x

10-12 reps

 Seated Cable Row 4 set x 10-12 CARDIO

reps
 Treadmill (jalan cepat) 20-30
menit
KAMIS  Front Barbell Raise 3 set x 10- ABDOMINAL
12 reps
SHOULDER  Decline bench crush 4 set x 15-
20 reps
 Overhead Barbell Press 4 set x
10-12 reps

 Bent Over Lateral Raise 3 set x

10-12 reps

 Side Lateral Raise 3 set x 10-12

reps CARDIO

 Treadmill (jalan cepat) 20-30

menit

 Barbell Shrugg 4 set x 10-12

reps
JUMAT

LEGS

 Squat 4 set x 10-12 reps

 Standing Calf Raise 4 set x 10-

12 reps

 Leg Curl 4 set x 10-12 reps ABDOMINAL

 Side Crunch 4 set x 15-20 reps

 Leg Extension 4 set x 10-12

reps
SABTU

ARMS

TRICEPS

 Dumbbell one arm overhead

tricep extension 4 set x 10-12
reps ABDOMINAL

 Lying Leg Raise 4 set x 15-20

BICEPS reps

 Concentration Curl 4 set x 10-

12 reps

 Reverse Grip Press Down 3 set CARDIO

x 10-12 reps
 Treadmill (jalan cepat) 20-
30menit

 Hammer Curl 3 set x 10-12

reps