RESTU SAPUTRO PLAN
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
5 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 12 Reps
Dumbbell One-Arm Row
5 Sets x 12 Reps
Dumbbell Deadlift
5 Sets x 10 Reps
Dumbbell Shoulder Shrug
5 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
5 Sets x 10 Reps
Plank
3 Sets
Tue
Chest/Shoulder/Tricep
Est. 115 min
10 exercises
Dumbbell One-Arm Bench Press
5 Sets x 12 Reps
Dumbbell One-Arm Fly
5 Sets x 12 Reps
Dumbbell One-Arm Shoulder Press
5 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
5 Sets x 12 Reps
Dumbbell One-Arm Front Raise
5 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
5 Sets x 12 Reps
Dumbbell Tricep Extension
5 Sets x 10 Reps
Push-Up
5 Sets x 12 Reps
Push-Up (Wide Hand)
5 Sets x 12 Reps
Plank
3 Sets
Wed
Legs & Core
Est. 60 min
7 exercises
Alternating Heel Touch
5 Sets x 12 Reps
Air Bike
5 Sets x 12 Reps
Dumbbell Reverse Lunge
5 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Dumbbell Calf Raise
5 Sets x 10 Reps
Plank
3 Sets
Thu
Back & Bicep
Est. 74 min
7 exercises
Dumbbell Alternating Bicep Curl
5 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 12 Reps
Dumbbell One-Arm Row
5 Sets x 12 Reps
Dumbbell Deadlift
5 Sets x 10 Reps
Dumbbell Shoulder Shrug
5 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
5 Sets x 10 Reps
Plank
3 Sets
Fri
Chest/Shoulder/Tricep
Est. 115 min
10 exercises
Dumbbell One-Arm Bench Press
5 Sets x 12 Reps
Dumbbell One-Arm Fly
5 Sets x 12 Reps
Dumbbell One-Arm Shoulder Press
5 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
5 Sets x 12 Reps
Dumbbell One-Arm Front Raise
5 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
5 Sets x 12 Reps
Dumbbell Tricep Extension
5 Sets x 10 Reps
Push-Up
5 Sets x 12 Reps
Push-Up (Wide Hand)
5 Sets x 12 Reps
Plank
3 Sets
Sat
Legs & Core
Est. 60 min
7 exercises
Alternating Heel Touch
5 Sets x 12 Reps
Air Bike
5 Sets x 12 Reps
Dumbbell Reverse Lunge
5 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Dumbbell Calf Raise
5 Sets x 10 Reps
Plank
3 Sets
