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Work out
Upper Lower
SENIN: Day lower 1.. ( pdn gym)
1. Squat : back,compound
2. Stiff leg deadlift : back,compound
3. Standing calf raise
4. Leg extension (hamstring)
5. Leg curl
6. Cable pull through ( gluteus njengking)
7. Abs : leg raises ( hanging ), crunch
RABU : Day upper ( hero gym)..
1.Bench press : dada compound
2.pec dec : dada iso
3.Barbell row : biceps, back , compound
4.V lat pull down : back, compound
5.cable tricep: iso
6.cable curl : biceps ,iso
7.Seated overhead dumblebpress : shoulder
8.Side lateral rise : shoulder
9.pull up machine/tricep dip
ABS : crunch, hanging leg raises
KAMIS: Day lower2 ( pdn gym )
1.Leg press
2.Leg press calf raise
3.Hack squat mechine
4.Leg extension
5.Leg curl
6.Dumbel stiff leg deadlift
7.Hyperextension
8.Plank
ABS : crunch, jackson seated
SABTU : Day upper2 ( pdn )
1. Machine chest press : dada,compound
2. Machine shoulder press smith: shoulder
3. Military press ( angkat besi)
4. rack deadlift , compound
5. machine row : upper back , compound
6. Incline dumble bench press : dada , compound
7. Dumble curl : biceps
8. tricep dip / ( reverse pull up ) . Compound
9. ABS
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2181 kcal
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Gras: 109,09g | Prot: 172,76g | Carb: 143,65g.
Colazione: Madu, Daging Ayam (Panggang, Bakar, Dimasak), Telur Dadar, Telur Rebus Lunak, Sari Roti Roti Gandum, Kapal Api Kapal Api Special. Cena: Buncis Kering Dimasak, Selada Daun Hijau, Tempe Goreng, Zuppa Soup, Dada Ayam Goreng Ada Lapisan (Kulit tidak Dimakan). Snacks/Altro: Salak. Di più...
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