Latihan Otot Bertantangan [Ago/Anta-gonist GOCENGFTW]

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3 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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

Day 2
Day 5
Day 1
Day 4

Torso A 6 exercises, 1 hr 11 mins

Barbell Incline Bench Press	4x8 reps	rest: 120s
Cable V Bar Pulldown	5x10 reps	rest: 120s
Dumbbell Bench Press	4x10 reps	rest: 100s
Barbell Bent-Over Row	5x8 reps	rest: 100s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 120s
Dumbbell Lateral Raise	3x10 reps	rest: 90s

Extremities B 6 exercises, 1 hr 5 mins

Machine Leg Press	5x10 reps	rest: 150s
Barbell Romanian Deadlift	4x10 reps	rest: 120s
Machine Leg Extension	3x10 reps	rest: 90s
Machine Leg Curl (Prone)	3x10 reps	rest: 90s
Dumbbell Preacher Hammer Curl	3x10 reps	rest: 90s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 90s

Torso C 7 exercises, 59 mins

Barbell Bench Press	3x10 reps	rest: 100s
Barbell Bent-Over Row (Reverse Grip)	3x10 reps	rest: 90s
Dumbbell Incline Bench Press	3x10 reps	rest: 90s
Weighted Pull-Up	3x10 reps	rest: 90s
Dumbbell Pullover	3x10 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 90s
Dumbbell Bent-Over Reverse Fly	3x8 reps	rest: 60s

Extremities D 6 exercises, 1 hr 5 mins

Barbell Deep Squat	5x08 reps	rest: 150s
Barbell Deadlift	4x10 reps	rest: 120s
Machine Leg Extension	3x10 reps	rest: 90s
Machine Leg Curl (Prone)	3x10 reps	rest: 90s
Barbell Curl	3x10 reps	rest: 90s
Dumbbell Seated Tricep Press	3x10 reps	rest: 90s