Hulk training

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Hulk training merupakan program latihan dasar yang diperuntukan bagi mereka yang sulit membangun massa otot yang besar. Dalam latihannya kali ini, reps mania diminta untuk menerapkan metode 3 hingga 4 set dengan jumlah beban progresif di setiap setnya. Tak hanya latihan, kami sertakan juga daftar menu makan dalam sehari untuk membangun tubuh Anda menjadi seorang “HULK”.

Senin:

# Leg

– Squat

Howmany : 3 x 15 – 8 – 8 (reps)

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– Leg Extention

Howmany : 3 x 15 – 8 – 8 (reps)

canggih--leg-extention

– Calf Raise

Howmany : 4 x 15 – 10 – 8 – 8 (reps)

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– Leg Curl

Howmany : 3 x 15 – 8 – 8 (reps)

canggih-leg-curl

Selasa:

# Back and Biceps

– Dumbbell Biceps curl

Howmany : 4 x 15, 10, 8, 6 (reps)

canggih-dumbell-biceps-curl

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– Cable Row

Howmany : 4 x 15 – 10 – 8 – 6 (reps)

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– Biceps Curl Bar

Howmany : 4 x 15 – 10 – 8 – 6 (reps)

canggih--biceps-curl-bar

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– Pull Down

Howmany : 4 set x 15 – 10 – 8 – 6 (reps)

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– Back Pull Down

Howmany : 4 set x 15 – 10 – 8 – 6 (reps)

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Bent Over Row

Howmany : 4 set  x 15 – 10 – 8 – 6 (reps)

caNGGIH-BENT-OVER-ROW

Rabu:

OFF

Kamis:

# Chest

– Bench Press

Howmany : 3 set x 15 – 8 – 6 (reps)

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Incline Press

Howmany : 3 set x 15 – 8 – 6 (reps)

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– Fly/Dumbbell Lateral

Howmany : 3 set x 15 – 8 – 6 (reps)

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– Abdominal Crunch

Howmany : 1 minggu = 3 kali

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canggih--abdominal-crunch2

Jumat:

# Bahu (Deltoid) + Triceps

– One Arm Dumbbell Triceps Extention

Howmany : 4 set x 15, 10, 8, 6 (reps)

canggih--one-arm-dumbell-triceps-extention

– Front Lateral

Howmany : 3 x 15 – 8 – 6 (reps)

canggih-front-lateral

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– Triceps Push Down

Howmany : 4 x 15 – 10 – 8 – 6 (reps)

canggih-triceps-push-down

– Lateral Raise

Howmany : 3 x 15 – 8 – 6 (reps)

canggih-lateral-raise

– Military Press

Howmany : 4 x 15 – 10 – 8 – 6 (reps)

canggih--military-press

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Menu makanan selama 1 hari:

(Meal 1):

  • N-Large langsung setelah bangun tidur

(Meal 2):

  • Sayur apa saja
  • Daging atau sejenisnya 50 gr
  • Tempe 50 gr + tahu 50 gr

(Before train) 08.00 – 09.00 WIB:

  • N-Large
  • 150 gr dada ayam diblender dengan pisang

(Meal 5) – 12.00 WIB:

  • Nasi atau sejenisnya 400 gr
  • Sayur
  • Daging sejenisnya 50 gr
  • Tempe 50 gr + tahu 50 gr

(Meal 6) – 15.00 WIB:

  • Nasi atau sejenisnya
  • Sayuran
  • Daging sejenisnya 50 gr
  • Tempe 50 gr + tahu 50 gr

(Meal 7) 18.00 – 19.00 WIB:

  • Nasi atau sejenisnya 200 gr
  • Sayuran
  • Daging 50 gr
  • Tempe 50 gr + tahu 50 gr

(Meal 8):

  • Nasi 100 gr
  • Daging 50 gr atau sejenisnya
  • Pure Whey 1 gelas/serving, bila dibutuhkan

Note:

Menu ini cenderung cocok untuk genetic Ecto Morph (gampang kurus).

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