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All about fitness laipstail
- Thread starter SupMot
- Start date
SupMot
Tukang Semprot
Buset....ini 90 kg masing2 apa total?
Semangat hu....
Yg penting berani mulai dan ada progress...
intelcorei5
Semprot Addict
mari berbagi work out routine nya.
siapa tau bisa membantu teman2 disini yang kebingungan dengan workout routine mereka.
mulai dari ane aja kali ya.
kalo ane:
Senin:
Squat, Bench Press, Chin Up.
Rabu:
Squat, Overhead Press, Chin Up.
Jumat:
Squat, Bench Press, Deadlift.
resps and sets:
set 1-2, barbel kosong atau beban paling ringan, 20 reps.
set 3-4, 50% of 1 rep max, 10 reps.
set 5-10, 80% of 1 rep max, 3 reps.
siapa tau bisa membantu teman2 disini yang kebingungan dengan workout routine mereka.
mulai dari ane aja kali ya.
kalo ane:
Senin:
Squat, Bench Press, Chin Up.
Rabu:
Squat, Overhead Press, Chin Up.
Jumat:
Squat, Bench Press, Deadlift.
resps and sets:
set 1-2, barbel kosong atau beban paling ringan, 20 reps.
set 3-4, 50% of 1 rep max, 10 reps.
set 5-10, 80% of 1 rep max, 3 reps.
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Terakhir diubah:
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Terakhir diubah:
Good job.
Perjuangan baru di mulai. Bagaimana bisa disiplin n konsisten 1 thn pertama, lanjut 3 thn, 5 thn, 10 thn ke depan dst.
Selamat sdh jadi perhatian cewek2.
Upgrade bentuk badan, trus upgrade kebersihan muka-rambut-badan.
Upgrade attitude utk menjadi lebih orang yg positif lagi.
Jadi tdk hanya baik dlm fisik, tapi juga bersih n berkepribadian positif.
Ralat ya: squat bukan squad.
Baru nyampe 80kg barbel sumo squat. Krn alat gym trbatas, ga bisa barbel squat.
Workout plan:
3 days on, 1-2 days off.
3 hari ngegym, 1-2 hari libur atau cardio/freeletics.
A:
chest bench press flats declined incline, dumbbell /cable fly, @ 3-4 set x 5-8 reps.
tricep 2-3 variasi gerakan, @ 3 set x 10-12 reps
abs 2 variasi gerakan, @ 3 set x 10-15 reps
B:
back: deadlift, barbel row, pull up. @ 3-4 set x 5-8 reps
bicep 2-3 variasi gerakan, @3set x 10-12 reps
abs 2 variasi gerakan, @3 set x 12-15 reps
C:
Legs: barbel sumo squat, calf raise, dumbbell front squat, lunges. 3-4 set x 5-8 reps
Shoulder: front lateral, side lateral, bent over, Arnold press, shrug. @ 3 set x 8-10 reps.
Days off:
Lari 30 menit atau join latihan komunitas freeletics.
Klo lagi sibuk banget,
Bisa juga 1-2 hari latihan, 1 hari libur.
Senin A
Rabu B
Jumat C
selasa kamis sabtu libur
Minggu jogging/futsal/basket dll
3 days on, 1-2 days off.
3 hari ngegym, 1-2 hari libur atau cardio/freeletics.
A:
chest bench press flats declined incline, dumbbell /cable fly, @ 3-4 set x 5-8 reps.
tricep 2-3 variasi gerakan, @ 3 set x 10-12 reps
abs 2 variasi gerakan, @ 3 set x 10-15 reps
B:
back: deadlift, barbel row, pull up. @ 3-4 set x 5-8 reps
bicep 2-3 variasi gerakan, @3set x 10-12 reps
abs 2 variasi gerakan, @3 set x 12-15 reps
C:
Legs: barbel sumo squat, calf raise, dumbbell front squat, lunges. 3-4 set x 5-8 reps
Shoulder: front lateral, side lateral, bent over, Arnold press, shrug. @ 3 set x 8-10 reps.
Days off:
Lari 30 menit atau join latihan komunitas freeletics.
Klo lagi sibuk banget,
Bisa juga 1-2 hari latihan, 1 hari libur.
Senin A
Rabu B
Jumat C
selasa kamis sabtu libur
Minggu jogging/futsal/basket dll
SupMot
Tukang Semprot
Klo ane pake metode PHUL hu......
saiPHUL maksudnya
saiPHUL maksudnya
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SupMot
Tukang Semprot
Pertamax coy....
Buset keduluan atas ane...
Buset keduluan atas ane...
SupMot
Tukang Semprot
Ada yg tau kalorinya capjay sama urap2 gak yah?
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SupMot
Tukang Semprot
Emang parutan kelapa kalorinya tinggi yah?
Ane 4 bln lalu pake program itu hu...
Klo hasil relatip sih.....klo suhu rutin seminggu 4 kali trs memperhatikan progresip overload pasti ada progress kok...
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