Latihan Bagian Otot Tubuh

LATIHAN OTOT BAHU (SHOULDER/DELTOIDS)

NO	LATIHAN	SET	REPETISI TIAP SET
1	Dumbell/Barbell Press	3	15
2	Side Lateral Raise	3	15
3	Rear Lateral	3	15
4	Cleans	3	15
5	Arnold Press	3	15
6	Dumbell/Barbell Shrug	3	15

LATIHAN OTOT DADA

NO	LATIHAN	SET	REPETISI TIAP SET
1	Flat Bench Press	3	15
2	Incline Bench Press	3	15
3	Decline Bench Press	3	15
4	Cable Crossover	3	15
5	Pec Dec	3	15
6	Dumbell Pullover	3	15
7	Dumbell Flyes	3	15
8	Dips	3	15

LATIHAN OTOT PUNGGUNG

NO	LATIHAN	SET	REPETISI TIAP SET
1	Chin Up / Pull Up	2	10
2	Pulldown	3	20
3	Bent Over Row	3	10
4	Seated Cable Row	3	20
5	Deadlift	4	20
6	Hyper Extension	3	30
7	One Arm Dumbell Row	3	10
8	Machine Row	3	10

LATIHAN OTOT KAKI

NO	LATIHAN	SET	REPETISI TIAP SET
LATIHAN OTOT PAHA DEPAN
1	Squats	3	10
2	Leg Press (45°)	4	10
3	Dumbell Lunges	3	15
4	Leg Extension	3	15
LATIHAN OTOT PAHA BELAKANG
1	Stiff Legged Deadlift	3	15
2	Leg Curl	3	15
LATIHAN OTOT BETIS
1	Standing Calf Raises	3	30
2	Seated Calf Raises	3	30
3	Donkey Calf Raises	3	30

LATIHAN OTOT LENGAN

NO	LATIHAN	SET	REPETISI TIAP SET
LATIHAN OTOT BICEPS
1	Standing Barbell Curl	3	15
2	Peacher Curl	3	15
3	One Arm Biceps Cable Curl	3	15
4	Concentration Curl	3	10
5	Hammer Curl	3	20
LATIHAN OTOT TRICEPS
1	Close Grip Bench Press	3	15
2	Triceps Pushdown	3	15
3	Triceps Extension	3	10
4	Lying Triceps Extension	3	15
5	Triceps Kick Back	3	10
LATIHAN OTOT FOREARM
1	Barbell Wrist Curl	3	15
2	Hammer Curl	3	10

LATIHAN OTOT PERUT

NO	LATIHAN	SET	REPETISI TIAP SET
1	Hanging Leg Raises	3	30
2	Crunch	3	40
3	Sit Up	3	40
4	Side Cable Raises	3	40

URUTAN OLAH RAGA YANG BAIK

1.        Pemanasan (Aerobik)

2.        Peregangan (Sretching)

3.        Latihan beban : Saat pemanasan

4.        Latihan beban : Set Inti

5.        Aerobik