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Latihan Otot Bertantangan [Ago/Anta-gonist GOCENGFTW]
General
Intermediate
Barbell
Plan Details
The Latihan Otot Bertantangan [Ago/Anta-gonist GOCENGFTW] routine by akram.gymaniac is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Program ini dibuat khusus untuk klien program Gymaniac Transform Yourself | Goceng/day – Goraturan ftw. Untuk informasi lebih lanjut mohon kunjungi situs kami dengan link berikut: http://gymaniac.net/transform
Routine detail
Day 1
Torso A
Est. 71 min
6 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable V Bar Pulldown
5 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Day 2
Extremities B
Est. 65 min
6 exercises
Machine Leg Press
5 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Preacher Hammer Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Day 4
Torso C
Est. 60 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Weighted Pull-Up
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Day 5
Extremities D
Est. 65 min
6 exercises
Barbell Deep Squat
1 Set
Barbell Curl
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
