RESTU SAPUTRO PLAN - JEFIT

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RESTU SAPUTRO PLAN - JEFIT

RESTU SAPUTRO PLAN banner

RESTU SAPUTRO PLAN

AUDIO TIP

Bulking

Intermediate

Dumbbell

Plan Details

The RESTU SAPUTRO PLAN routine by restusaputro491 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Mulai aja dulu Jadwal ini dibuat sangat sederhana, cocok untuk pemula hingga menengah. Hari ke-1 dimulai dengan latihan Bicep dan Back. hari ke-2 latihan Chest, Shoulder, dan Tricep. Hari ke-3 latihan Core dan Legs. Hari ke-4 sama dengan hari ke-1 dst. setiap hari diakhiri dengan plank sebanyak 3 set dengan interval 60 detik.

Routine detail

Mon

Back & Bicep

Est. 74 min

7 exercises

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

5 Sets x 12 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

5 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

5 Sets x 12 Reps

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

5 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

5 Sets x 10 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

5 Sets x 10 Reps

Plank Demonstration

Plank

3 Sets

Tue

Chest/Shoulder/Tricep

Est. 115 min

10 exercises

Dumbbell One-Arm Bench Press Demonstration

Dumbbell One-Arm Bench Press

5 Sets x 12 Reps

Dumbbell One-Arm Fly Demonstration

Dumbbell One-Arm Fly

5 Sets x 12 Reps

Dumbbell One-Arm Shoulder Press Demonstration

Dumbbell One-Arm Shoulder Press

5 Sets x 12 Reps

Dumbbell One-Arm Lateral Raise Demonstration

Dumbbell One-Arm Lateral Raise

5 Sets x 12 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

5 Sets x 12 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

5 Sets x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

5 Sets x 10 Reps

Push-Up Demonstration

Push-Up

5 Sets x 12 Reps

Push-Up (Wide Hand) Demonstration

Push-Up (Wide Hand)

5 Sets x 12 Reps

Plank Demonstration

Plank

3 Sets

Wed

Legs & Core

Est. 60 min

7 exercises

Alternating Heel Touch Demonstration

Alternating Heel Touch

5 Sets x 12 Reps

Air Bike Demonstration

Air Bike

5 Sets x 12 Reps

Dumbbell Reverse Lunge Demonstration

Dumbbell Reverse Lunge

5 Sets x 10 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

3 Sets x 10 Reps

Dumbbell Plie Squat Demonstration

Dumbbell Plie Squat

3 Sets x 10 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

5 Sets x 10 Reps

Plank Demonstration

Plank

3 Sets

Thu

Back & Bicep

Est. 74 min

7 exercises

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

5 Sets x 12 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

5 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

5 Sets x 12 Reps

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

5 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

5 Sets x 10 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

5 Sets x 10 Reps

Plank Demonstration

Plank

3 Sets

Fri

Chest/Shoulder/Tricep

Est. 115 min

10 exercises

Dumbbell One-Arm Bench Press Demonstration

Dumbbell One-Arm Bench Press

5 Sets x 12 Reps

Dumbbell One-Arm Fly Demonstration

Dumbbell One-Arm Fly

5 Sets x 12 Reps

Dumbbell One-Arm Shoulder Press Demonstration

Dumbbell One-Arm Shoulder Press

5 Sets x 12 Reps

Dumbbell One-Arm Lateral Raise Demonstration

Dumbbell One-Arm Lateral Raise

5 Sets x 12 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

5 Sets x 12 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

5 Sets x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

5 Sets x 10 Reps

Push-Up Demonstration

Push-Up

5 Sets x 12 Reps

Push-Up (Wide Hand) Demonstration

Push-Up (Wide Hand)

5 Sets x 12 Reps

Plank Demonstration

Plank

3 Sets

Sat

Legs & Core

Est. 60 min

7 exercises

Alternating Heel Touch Demonstration

Alternating Heel Touch

5 Sets x 12 Reps

Air Bike Demonstration

Air Bike

5 Sets x 12 Reps

Dumbbell Reverse Lunge Demonstration

Dumbbell Reverse Lunge

5 Sets x 10 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

3 Sets x 10 Reps

Dumbbell Plie Squat Demonstration

Dumbbell Plie Squat

3 Sets x 10 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

5 Sets x 10 Reps

Plank Demonstration

Plank

3 Sets