3 Workout dalam satu minggu | Rank Knight
01.01.2024 / 07.01.2024 1 MINGGU
Hari 1 Chest | Back & Abs
Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat
Smith Machine Incline Press Barbell / Dumbbell Incline Press 6-8 1-2 Warm up Set 1-2 Working Set 3-5 Menit
Butterfly Machine Cable Fly / Dumbbell Fly 8-10 1-2 Warm up Set 1-2 Working Set 2-3 Menit
Chin Up Reverse Pulldown / Lat Pulldown 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit
T-bar Row Machine Wide Grip Barbell / Dumbbell Row 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit
Close Grip Cable Row Machine Row 8-10 1-2 Warm up Set 1-2 Working Set 2-3 Menit
Hanging Leg Raises Lying Leg Raises / Crunch / Abs Machine 10-20 1-2 Warm up Set 1-2 Working Set 2-3 Menit
Hari 2 Restday | Istirahat
Hari 3 Quads | Hamstrings | Calves
Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat
Legpress Squat / Hack Squat 6-8 1-2 Warm Up Set 1-2 Working Set 3-5 Menit
Leg Extension Lunges / Bulgarian Split Squat 10-20 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Lying Legcurls Romanian Deadlift / Sumo Deadlift 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Standing leg Curls Lying Leg Curls / Stiff Dumbbell Deadlift 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Standing Calf Raises Smith Calf Raises / Bodyweight Calf Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Seated Calf Raises Dumbbell Seated Calf Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
IG: @bobbyida / Email: [email protected] / YT: @2NineFitIndonesia
Hari 4 Restday | Istirahat
Hari 5 Shoulders | Arms | Abs
Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat
Shoulder Press Smith Machine Dumbbell / Machine Shoulder Press 6-8 1-2 Warm Up Set 1-2 Working Set 3-5 Menit
Cable Side Lateral Raises Dumbbell / Machinel Side Lateral Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Reverse Butterfly Face Pulls / Dumbbell Reverse Fly 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Tricep Cable Extensions Close Grip Bench Press / Dips / Skull Crush 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Overhead Tricep Extension Cable / Dumbbell / Machine 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Concentration Curls Barbell / Dumbbell / Machine Curl 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Shrugs Smith Machine Barbell / Dumbbell Shrugs / Upright Cable 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Hanging Leg Raises Lying Leg Raises / Crunches / Abs Machine 10-20 1-2 Working Set 2-3 Menit
Hari 6-7 Restday | Istirahat
IG: @bobbyida / Email: [email protected] / YT: @2NineFitIndonesia
3 Workout dalam satu minggu | Rank Knight
08.01.2024 / 14.01.2024 2 MINGGU
Hari 1 Chest | Back & Abs
Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat
Smith Machine Incline Press Barbell / Dumbbell Incline Press 6-8 1-2 Warm up Set 1-2 Working Set 3-5 Menit
Incline Plateloaded Press Chestpress / Dumbbell Benchpress 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit
Butterfly Machine Cable Fly / Dumbbell Fly 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit
Chin Up Reverse Pulldown / Lat Pulldown 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit
T-bar Row Machine Wide Grip Barbell / Dumbbell Row 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit
Close Grip Cable Row Machine Row 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit
Hanging Leg Raises Lying Leg Raises / Crunch / Abs Machine 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit
Hari 2 Restday | Istirahat
Hari 3 Quads | Hamstrings | Calves
Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat
Legpress Squat / Hack Squat 6-8 1-2 Warm Up Set 1-2 Working Set 3-5 Menit
Leg Extension Lunges / Bulgarian Split Squat 10-20 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Lying Legcurls Romanian Deadlift / Sumo Deadlift 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Standing leg Curls Lying Leg Curls / Stiff Dumbbell Deadlift 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Standing Calf Raises Smith Calf Raises / Bodyweight Calf Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Seated Calf Raises Dumbbell Seated Calf Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
IG: @bobbyida / Email: [email protected] / YT: @2NineFitIndonesia
Hari 4 Restday | Istirahat
Hari 5 Shoulders | Arms | Abs
Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat
Shoulder Press Smith Machine Dumbbell / Machine Shoulder Press 6-8 1-2 Warm Up Set 1-2 Working Set 3-5 Menit
Cable Side Lateral Raises Dumbbell / Machinel Side Lateral Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Reverse Butterfly Face Pulls / Dumbbell Reverse Fly 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Tricep Cable Extensions Close Grip Bench Press / Dips / Skull Crush 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Overhead Tricep Extension Cable / Dumbbell / Machine 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Concentration Curls Barbell / Dumbbell / Machine Curl 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Shrugs Smith Machine Barbell / Dumbbell Shrugs / Upright Cable 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Hanging Leg Raises Lying Leg Raises / Crunches / Abs Machine 10-20 1-2 Working Set 2-3 Menit
Hari 6-7 Restday | Istirahat
IG: @bobbyida / Email: [email protected] / YT: @2NineFitIndonesia
3 Workout dalam satu minggu | Rank Knight
15.01.2024 / 21.01.2024 3 MINGGU
Hari 1 Chest | Back & Abs
Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat
Smith Machine Incline Press Barbell / Dumbbell Incline Press 6-8 1-2 Warm up Set 1-2 Working Set 3-5 Menit
Incline Plateloaded Press Chestpress / Dumbbell Benchpress 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit
Butterfly Machine Cable Fly / Dumbbell Fly 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit
Chin Up Reverse Pulldown / Lat Pulldown 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit
T-bar Row Machine Wide Grip Barbell / Dumbbell Row 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit
Close Grip Cable Row Machine Row 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit
Hanging Leg Raises Lying Leg Raises / Crunch / Abs Machine 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit
Hari 2 Restday | Istirahat
Hari 3 Quads | Hamstrings | Calves
Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat
Legpress Squat / Hack Squat 6-8 1-2 Warm Up Set 1-2 Working Set 3-5 Menit
Leg Extension Lunges / Bulgarian Split Squat 10-20 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Lying Legcurls Romanian Deadlift / Sumo Deadlift 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Standing leg Curls Lying Leg Curls / Stiff Dumbbell Deadlift 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Standing Calf Raises Smith Calf Raises / Bodyweight Calf Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Seated Calf Raises Dumbbell Seated Calf Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
IG: @bobbyida / Email: [email protected] / YT: @2NineFitIndonesia
Hari 4 Restday | Istirahat
Hari 5 Shoulders | Arms | Abs
Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat
Shoulder Press Smith Machine Dumbbell / Machine Shoulder Press 6-8 1-2 Warm Up Set 1-2 Working Set 3-5 Menit
Cable Side Lateral Raises Dumbbell / Machinel Side Lateral Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Reverse Butterfly Face Pulls / Dumbbell Reverse Fly 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Tricep Cable Extensions Close Grip Bench Press / Dips / Skull Crush 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Overhead Tricep Extension Cable / Dumbbell / Machine 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Concentration Curls Barbell / Dumbbell / Machine Curl 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Shrugs Smith Machine Barbell / Dumbbell Shrugs / Upright Cable 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Hanging Leg Raises Lying Leg Raises / Crunches / Abs Machine 10-20 1-2 Working Set 2-3 Menit
Hari 6-7 Restday | Istirahat
IG: @bobbyida / Email: [email protected] / YT: @2NineFitIndonesia
3 Workout dalam satu minggu | Rank Knight
22.01.2024 / 28.01.2024 4 MINGGU
Hari 1 Chest | Back & Abs
Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat
Smith Machine Incline Press Barbell / Dumbbell Incline Press 6-8 1-2 Warm up Set 1-2 Working Set 3-5 Menit
Incline Plateloaded Press Chestpress / Dumbbell Benchpress 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit
Butterfly Machine Cable Fly / Dumbbell Fly 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit
Chin Up Reverse Pulldown / Lat Pulldown 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit
T-bar Row Machine Wide Grip Barbell / Dumbbell Row 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit
Close Grip Cable Row Machine Row 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit
Hanging Leg Raises Lying Leg Raises / Crunch / Abs Machine 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit
Hari 2 Restday | Istirahat
Hari 3 Quads | Hamstrings | Calves
Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat
Legpress Squat / Hack Squat 6-8 1-2 Warm Up Set 1-2 Working Set 3-5 Menit
Leg Extension Lunges / Bulgarian Split Squat 10-20 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Lying Legcurls Romanian Deadlift / Sumo Deadlift 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Standing leg Curls Lying Leg Curls / Stiff Dumbbell Deadlift 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Standing Calf Raises Smith Calf Raises / Bodyweight Calf Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Seated Calf Raises Dumbbell Seated Calf Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
IG: @bobbyida / Email: [email protected] / YT: @2NineFitIndonesia
Hari 4 Restday | Istirahat
Hari 5 Shoulders | Arms | Abs
Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat
Shoulder Press Smith Machine Dumbbell / Machine Shoulder Press 6-8 1-2 Warm Up Set 1-2 Working Set 3-5 Menit
Cable Side Lateral Raises Dumbbell / Machinel Side Lateral Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Reverse Butterfly Face Pulls / Dumbbell Reverse Fly 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Tricep Cable Extensions Close Grip Bench Press / Dips / Skull Crush 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Overhead Tricep Extension Cable / Dumbbell / Machine 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Concentration Curls Barbell / Dumbbell / Machine Curl 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Shrugs Smith Machine Barbell / Dumbbell Shrugs / Upright Cable 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Hanging Leg Raises Lying Leg Raises / Crunches / Abs Machine 10-20 1-2 Working Set 2-3 Menit
Hari 6-7 Restday | Istirahat
IG: @bobbyida / Email: [email protected] / YT: @2NineFitIndonesia
3 Workout dalam satu minggu | Rank Knight
29.01.2024 / 04.02.2024 5 MINGGU
Hari 1 Chest | Back & Abs
Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat
Smith Machine Incline Press Barbell / Dumbbell Incline Press 6-8 1-2 Warm up Set 1-2 Working Set 3-5 Menit
Incline Plateloaded Press Chestpress / Dumbbell Benchpress 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit
Butterfly Machine Cable Fly / Dumbbell Fly 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit
Chin Up Reverse Pulldown / Lat Pulldown 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit
T-bar Row Machine Wide Grip Barbell / Dumbbell Row 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit
Close Grip Cable Row Machine Row 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit
Hanging Leg Raises Lying Leg Raises / Crunch / Abs Machine 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit
Hari 2 Restday | Istirahat
Hari 3 Quads | Hamstrings | Calves
Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat
Legpress Squat / Hack Squat 6-8 1-2 Warm Up Set 1-2 Working Set 3-5 Menit
Leg Extension Lunges / Bulgarian Split Squat 10-20 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Lying Legcurls Romanian Deadlift / Sumo Deadlift 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Standing leg Curls Lying Leg Curls / Stiff Dumbbell Deadlift 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Standing Calf Raises Smith Calf Raises / Bodyweight Calf Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Seated Calf Raises Dumbbell Seated Calf Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
IG: @bobbyida / Email: [email protected] / YT: @2NineFitIndonesia
Hari 4 Restday | Istirahat
Hari 5 Shoulders | Arms | Abs
Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat
Shoulder Press Smith Machine Dumbbell / Machine Shoulder Press 6-8 1-2 Warm Up Set 1-2 Working Set 3-5 Menit
Cable Side Lateral Raises Dumbbell / Machinel Side Lateral Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Reverse Butterfly Face Pulls / Dumbbell Reverse Fly 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Tricep Cable Extensions Close Grip Bench Press / Dips / Skull Crush 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Overhead Tricep Extension Cable / Dumbbell / Machine 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Concentration Curls Barbell / Dumbbell / Machine Curl 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Shrugs Smith Machine Barbell / Dumbbell Shrugs / Upright Cable 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Hanging Leg Raises Lying Leg Raises / Crunches / Abs Machine 10-20 1-2 Working Set 2-3 Menit
Hari 6-7 Restday | Istirahat
IG: @bobbyida / Email: [email protected] / YT: @2NineFitIndonesia
3 Workout dalam satu minggu | Rank Knight
05.02.2024 / 11.02.2024 6 MINGGU
Hari 1 Chest | Back & Abs
Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat
Smith Machine Incline Press Barbell / Dumbbell Incline Press 6-8 1-2 Warm up Set 1-2 Working Set 3-5 Menit
Incline Plateloaded Press Chestpress / Dumbbell Benchpress 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit
Butterfly Machine Cable Fly / Dumbbell Fly 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit
Chin Up Reverse Pulldown / Lat Pulldown 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit
T-bar Row Machine Wide Grip Barbell / Dumbbell Row 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit
Close Grip Cable Row Machine Row 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit
Hanging Leg Raises Lying Leg Raises / Crunch / Abs Machine 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit
Hari 2 Restday | Istirahat
Hari 3 Quads | Hamstrings | Calves
Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat
Legpress Squat / Hack Squat 6-8 1-2 Warm Up Set 1-2 Working Set 3-5 Menit
Leg Extension Lunges / Bulgarian Split Squat 10-20 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Lying Legcurls Romanian Deadlift / Sumo Deadlift 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Standing leg Curls Lying Leg Curls / Stiff Dumbbell Deadlift 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Standing Calf Raises Smith Calf Raises / Bodyweight Calf Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Seated Calf Raises Dumbbell Seated Calf Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
IG: @bobbyida / Email: [email protected] / YT: @2NineFitIndonesia
Hari 4 Restday | Istirahat
Hari 5 Shoulders | Arms | Abs
Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat
Shoulder Press Smith Machine Dumbbell / Machine Shoulder Press 6-8 1-2 Warm Up Set 1-2 Working Set 3-5 Menit
Cable Side Lateral Raises Dumbbell / Machinel Side Lateral Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Reverse Butterfly Face Pulls / Dumbbell Reverse Fly 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Tricep Cable Extensions Close Grip Bench Press / Dips / Skull Crush 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Overhead Tricep Extension Cable / Dumbbell / Machine 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Concentration Curls Barbell / Dumbbell / Machine Curl 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Shrugs Smith Machine Barbell / Dumbbell Shrugs / Upright Cable 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Hanging Leg Raises Lying Leg Raises / Crunches / Abs Machine 10-20 1-2 Working Set 2-3 Menit
Hari 6-7 Restday | Istirahat
IG: @bobbyida / Email: [email protected] / YT: @2NineFitIndonesia
3 Workout dalam satu minggu | Rank Knight
12.02.2024 / 18.02.2024 7 MINGGU
Hari 1 Chest | Back & Abs
Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat
Smith Machine Incline Press Barbell / Dumbbell Incline Press 6-8 1-2 Warm up Set 1-2 Working Set 3-5 Menit
Incline Plateloaded Press Chestpress / Dumbbell Benchpress 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit
Butterfly Machine Cable Fly / Dumbbell Fly 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit
Chin Up Reverse Pulldown / Lat Pulldown 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit
T-bar Row Machine Wide Grip Barbell / Dumbbell Row 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit
Close Grip Cable Row Machine Row 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit
Hanging Leg Raises Lying Leg Raises / Crunch / Abs Machine 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit
Hari 2 Restday | Istirahat
Hari 3 Quads | Hamstrings | Calves
Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat
Legpress Squat / Hack Squat 6-8 1-2 Warm Up Set 1-2 Working Set 3-5 Menit
Leg Extension Lunges / Bulgarian Split Squat 10-20 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Lying Legcurls Romanian Deadlift / Sumo Deadlift 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Standing leg Curls Lying Leg Curls / Stiff Dumbbell Deadlift 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Standing Calf Raises Smith Calf Raises / Bodyweight Calf Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Seated Calf Raises Dumbbell Seated Calf Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
IG: @bobbyida / Email: [email protected] / YT: @2NineFitIndonesia
Hari 4 Restday | Istirahat
Hari 5 Shoulders | Arms | Abs
Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat
Shoulder Press Smith Machine Dumbbell / Machine Shoulder Press 6-8 1-2 Warm Up Set 1-2 Working Set 3-5 Menit
Cable Side Lateral Raises Dumbbell / Machinel Side Lateral Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Reverse Butterfly Face Pulls / Dumbbell Reverse Fly 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Tricep Cable Extensions Close Grip Bench Press / Dips / Skull Crush 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Overhead Tricep Extension Cable / Dumbbell / Machine 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Concentration Curls Barbell / Dumbbell / Machine Curl 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Shrugs Smith Machine Barbell / Dumbbell Shrugs / Upright Cable 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit
Hanging Leg Raises Lying Leg Raises / Crunches / Abs Machine 10-20 1-2 Working Set 2-3 Menit
Hari 6-7 Restday | Istirahat
IG: @bobbyida / Email: [email protected] / YT: @2NineFitIndonesia
