Latihan tingkat lanjut ala reps

pose2

Dipertengahan tahun ini semua orang berlomba-lomba untuk membentuk tubuh menjadi lebih baik lagi, terutama bagi mereka yang telah lama mengeluti olahraga binaraga. Karenanya, demi memuaskan hasrat Reps Mania akan pola latihan tingkat lanjut, di edisi ini kami menampilkan jenis exercise untuk keseluruhan tubuh, spesial dirancang untuk mereka yang telah mahir. Berikut ini adalah jenis latihannya:

Senin

Lakukan cardio

45-60 menit setiap akan memulai sesi latihan.

cardio

Crunches

4 set 25-30 reps

crunch

Hanging Leg Raises

4 set 25-30 reps

hanging-leg-raises

Standing Bent-Over Twists

2 set 50 reps

standing-bent-over-twist

Chest Bench Press (warm up)

1 set 15 reps

chestbench-press

Bench Press (superset w/ flyes)

4 set 10, 8, 8, 6 reps

chestbench-press

Dumbbell Flyes

4 set 10, 8, 8, 6 reps

dumbell-flyes

Incline Press

4 set 10, 8, 8, 6 reps

dumbell-incline

Dumbbell Incline Fly

4 set 10, 8, 8, 6 reps

dumbell-incline

Decline Bench Press

4 set 10, 8, 8, 6 reps

decline-bench-press

Dumbbell Decline Fly

4 set 10, 8, 8, 6 reps

dumbell-decline-fly

Machine Flys

2 set 15-20 reps

machine-flys`

Triceps Dips Behind Back

5 set 10 reps

triceps-dips-behind-back

Triceps Pushdowns

4 set 8-10 reps

triceps-pushdown

Rope Extensions

4 set 8-10 reps

rope-entions

Skull Crushers

3 set 10-12 reps

skull-crusher

Selasa

45-60 menit cardio, dan lanjutkan:

cardio

Crunches

4 set 25-30 reps

crunch

Hanging Leg Raises

4 set 25-30 reps

hanging-leg-raises

Standing Bent-Over Twists

2 set 50 reps

standing-bent-over-twist

Deadlift (warm up)

1 set 15 reps

deadlift

Deadlift

4 set 10, 8, 8, 6 reps

deadlift

Cable Rows

4 set 10, 8, 8, 6 reps

cable-row

Lat Pull Downs (to front)

4 set 10, 8, 8, 6 reps

lat-pulldown

T-Bar Rows

4 set 10, 8, 8, 6 reps

t-bar-row

T-Bar Rows (negatives)

4 set 10 reps

Preacher Barbell Curls (wide grip)

3 set 10, 8, 8 reps

preacher-barbell-curl--wide-grip

Preacher Barbell Curls (close grip)

3 set 10, 8, 8 reps

preacher-barbell-curl--close-grip

Incline Dumbbell Curls

3 set 10, 8, 8 reps

incline-dumbell-curl

Concentrated Curls

2 set 10-12 reps

cocentrated-curl

Rabu – Hari Off

Kamis

45-60 menit cardio, lalu masuk latihan:

cardio

Crunches

4 set 25-30 reps

crunch

Hanging Leg Raises

4 set 25-30 reps

hanging-leg-raises

Standing Bent-Over Twists

2 set 50 reps

standing-bent-over-twist

Quads/Hams Squats (warm-up)

1 set 15 reps

Squats

5 set 10, 8, 8, 6, 6 reps

squast

Leg Press

4 set 10, 8, 8, 6 reps

leg-press

Leg Extension

5 set 10, 8, 8, 6, 6 reps

leg-exntion

Leg Curls

5 set 8, 8, 6, 6, 4 reps

Barbell Lunges

4 set 8, 8, 6, 6 reps

barbell-lunges

Jumat

Awali dengan 45-60 menit cardio

cardio

Crunches

4 set 25-30 reps

crunch

Hanging Leg Raises

4 set 25-30 reps

hanging-leg-raises

Standing Bent-Over Twists

2 set 50 reps

standing-bent-over-twist

Military Shoulder Press (to front)

4 set 10, 8, 8, 6 reps

militer-press

Barbell Upright Rows

4 set 10, 8, 8, 6 reps

barbell-upright-row

Side Dumbbell Lateral Raises

4 set 10, 8, 8, 6 reps

dumbell-lateral

Seated Bent-Over Dumbbell Laterals

3 set 10, 8, 8 reps

seated-bent-over

Standing Calf Raises (warm-up)

1 set 15 reps

standing-calf-raises

Standing Calf Raises (toes in)

3 set 10 reps

standing-calf-raises toes in

Sabtu & Minggu – Hari Off

Note:

Bagi para pemula disarankan untuk tidak mengikuti program ini, karena program ini dirancang khusus untuk mereka yang telah menjalani fitness beberapa tahun (tingkat mahir).

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