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Pola latihan yang umum digunakan saat bulking:Day 1: Chest & BicepsDay 2: Back & TricepsDay 3: offDay 4: Delts & CalvesDay 5: Quads & HamsDay 6 & 7: off
Abdominal
Air Bike
Cross-Body Crunch
Crunch-Hand Overhead
Jack Knife Sit-up
Centre Crunch
Reverse Crunch
Lying Knee Raise
Plank
Side Plank
Spoiler for Pectoralis: Chest
Dumbbell Bench Press
Dumbbell Flyes
Elevated Push-up
Spoiler for Biceps: Biceps
Dumbbell Biceps Curl
Hammer Curls
Dumbbell Reverse Curl
Spoiler for Triceps: Triceps
Dumbbell One-arm Triceps Extension
Standing Bent-Over One-arm Dumbbell Triceps Extension
One-arm Supinated Dumbbell Triceps Extension
Lying Dumbbell Triceps Extension
Spoiler for Deltoids: Shoulders
Arnold Dumbbell Press
Front Dumbbell Raise
Side Lateral Raise
Standing Palms-In Dumbbell Press
Standing Barbell Upright Row
Spoiler for Rhomboidz: Back
Bent Over Two-Dumbbell Row
One-Arm Dumbbell Row
Chin Up
Pull Up
Spoiler for Quadriceps: Legs
Dumbbell Squat
Barbell Lunges
Pile Dumbbell Squat