agonist-antagonist pair set (push - pull) total 1 jam rest between exercise 1 menit ====================================== MINGGU A-MINGGU B-MINGGU

A-MINGGU B DST last set REST PAUSE(15 DETIK) ====================================== MINGGU A senin bicep - tricpes bb curl 32 kg 8 reps/ plate triceps ext 17.5 kg incline db curl 12 kg / incline db triceps ext 12 kg rabu shoulder press -rest 60 dtk - one arm db rows deadlift 3x6 db lunges jumat bb curl 32kg/Db triceps ext 10 kg 4 set preacher curl 12.5kg-/ skull crusher 12,5 kg ---------------------------------------------------------------------MINGGU B shoulder - back senin / moderate military press - rest 60 dtk- Db rows 4 set chin up - rest 60 dtk - side lateral 4 set rabu Db curl 15 kg 5x10 Db triceps ext 10 kg 5x10 squat - romanian deadlift jumat one arm Db shoulder press 17.5 kg 5x10 barbell rows heavy 47 kg 5x8 pull up