RESTU'S PLAN

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6 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Back & Bicep 7 exercises, 1 hr 13 mins

Dumbbell Alternating Bicep Curl	5x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	5x12 reps	rest: 60s
Dumbbell One-Arm Row	5x12 reps	rest: 60s
Dumbbell Deadlift	5x10 reps	rest: 45s
Dumbbell Shoulder Shrug	5x10 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	5x10 reps	rest: 55s
Plank	3x12 reps • 60s	rest: 60s

Back & Bicep 7 exercises, 1 hr 13 mins

Dumbbell Alternating Bicep Curl	5x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	5x12 reps	rest: 60s
Dumbbell One-Arm Row	5x12 reps	rest: 60s
Dumbbell Deadlift	5x10 reps	rest: 45s
Dumbbell Shoulder Shrug	5x10 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	5x10 reps	rest: 55s
Plank	3x12 reps • 60s	rest: 60s

Chest/Shoulder/Tricep 10 exercises, 1 hr 54 mins

Dumbbell One-Arm Bench Press	5x12 reps	rest: 60s
Dumbbell One-Arm Fly	5x12 reps	rest: 60s
Dumbbell One-Arm Shoulder Press	5x12 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	5x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	5x12 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	5x12 reps	rest: 60s
Dumbbell Tricep Extension	5x10 reps	rest: 75s
Push-Up	5x12 reps	rest: 60s
Push-Up (Wide Hand)	5x12 reps	rest: 60s
Plank	3x12 reps • 60s	rest: 60s

Chest/Shoulder/Tricep 10 exercises, 1 hr 54 mins

Dumbbell One-Arm Bench Press	5x12 reps	rest: 60s
Dumbbell One-Arm Fly	5x12 reps	rest: 60s
Dumbbell One-Arm Shoulder Press	5x12 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	5x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	5x12 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	5x12 reps	rest: 60s
Dumbbell Tricep Extension	5x10 reps	rest: 75s
Push-Up	5x12 reps	rest: 60s
Push-Up (Wide Hand)	5x12 reps	rest: 60s
Plank	3x12 reps • 60s	rest: 60s

Legs & Core 7 exercises, 1 hr 0 min

Alternating Heel Touch	5x12 reps	rest: 60s
Air Bike	5x12 reps	rest: 60s
Dumbbell Reverse Lunge	5x10 reps	rest: 60s
Dumbbell Squat	3x10 reps	rest: 60s
Dumbbell Plie Squat	3x10 reps	rest: 60s
Dumbbell Calf Raise	5x10 reps	rest: 60s
Plank	3x12 reps • 60s	rest: 60s

Legs & Core 7 exercises, 1 hr 0 min

Alternating Heel Touch	5x12 reps	rest: 60s
Air Bike	5x12 reps	rest: 60s
Dumbbell Reverse Lunge	5x10 reps	rest: 60s
Dumbbell Squat	3x10 reps	rest: 60s
Dumbbell Plie Squat	3x10 reps	rest: 60s
Dumbbell Calf Raise	5x10 reps	rest: 60s
Plank	3x12 reps • 60s	rest: 60s