Aku bukan trainer, cuma mau berbagi aja gimana latianku saat di gym. Semoga bermanfaat.
Aku bagi 3:
1. Back and shoulder
2. Chest
3. Leg
Seminggu itu usahakan 6x latian, jadi ntar masing” dpt 2x latian tuh.
Oiya, tiap latian selalu aku kasih latian bicep, tricep, abs.

Back and shoulder
1. Wide-grip lat pull-down
2. Reverse-grip lat pull-down
3. Behind-the-neck lat pull-down
4. Seated cable row
semua 3x12 repetisi

Masih back and shoulder
1. Dumbbell Lateral raise
2. Plate front raise
3. Seated dumbbell overhead press
ketiganya 3x12 repetisi

oke lanjut ke CHEST
1. Bench press
2. Incline bench press
3. Decline bench press
4. Dips
semua 3x12 repetisi

lanjut CHEST lagi
1. seated pec fly machine
2. high cable chest fly
3. low cable chest fly
ketiganya 3x12 repetisi

LEG die wkwk
1. smith machine squat
2. incline leg press
3. sled calf press
3x12 repetisi

Finally nih, lanjut LEG
1. dumbbell deadlift
2. lying leg curl
3. leg extension
3x12 repetisi

lanjut bicep
dilakukan tiap latian apapun, cukup 2-3 gerakan aja (tetap 3x12 reps)
1. dumbbell hammer curl
2. dumbbell concentration curl
3. ez bar curl

4. dumbbell preacher curl
5. dumbbell curl
6. standing cable curl

TRICEP
1. overhead tricep extension
2. rope tricep pushdown
3. tricep dips
4. tricep pushdown

ABS nih!!!
1. Hanging leg and hip raise
2. lying leg raise
3. dumbbell side bend
3x12 reps

4. sit up
5. plank (3x1 menit)