Tambah Berat Setiap Minggu Selama 4 Minggu

Minggu Kelima Kembali Ke Berat Asal dan Ulang Semula

Cardio 10 Minit 100

( Selepas Angkat Besi & Hari Rehat) Basikal Skipping
Setempat

Isnin (Kaki & Perut)

Workout Set 1 Set 2 Set 3
Squat 12 rep 10 rep 8 rep
Romanain Death Lif 12 rep 10 rep 8 rep
Barbell Lung 8 rep 7 rep 6 rep
Calve Raise (Standing) 22 rep 20 rep 18 rep
Leg Raise BodyWeight 12 rep 10 rep 8 rep
Abs Roller 12 rep 10 rep 8 rep
Plank Maximum

Selasa (Dada & Baisep)

Workout Set 1 Set 2 Set 3
Dip Push Up Body Weight 12 rep 10 rep 8 rep
Dip (Chest) Body Weight 12 rep 10 rep 8 rep
Lying Fly 12 rep 10 rep 8 rep
Pull Up Body Weight Maximum
Barbell Curl 12 rep 10 rep 8 rep
One Arm Curl 12 rep 10 rep 8 rep

Khamis (Belakang & Bahu)

Workout Set 1 Set 2 Set 3
Chin Up Body Weight Maximum
Dead Lif 12 rep 10 rep 8 rep
Bent Over Row (Barbell) 12 rep 10 rep 8 rep
Side Literal Raise Single Arm 12 rep 10 rep 8 rep
Front Raise Single Arm 12 rep 10 rep 8 rep
Arnold Press 12 rep 10 rep 8 rep
Up Right Row 12 rep 10 rep 8 rep

Jumaat (Perut & Tricep)

Workout Set 1 Set 2 Set 3
Dip (Tricep) Body Weight 12 rep 10 rep 8 rep
Over Head Triceps Extension 12 rep 10 rep 8 rep
One Arm Tricep Over Head 12 rep 10 rep 8 rep
Hanging Leg Raise 12 rep 10 rep 8 rep
Abs Roller 12 rep 10 rep 8 rep
Plank Maximum