Membentuk tubuh Ala Hugh “Wolverine” Jackman

pose

Bagi para Fitnessmania yang terinspirasi akan bentuk tubuh sang Wolverine, maka untuk kali ini REPS hadirkan Program Latihan ala Hugh “Wolverine” Jackman. Semoga menjadi inspirasi dan pemicu semangat latihan para Fitnessmania dalam menjalani program latihannya. Selamat berlatih!

PROGRAM LATIHAN ALA HUGH JACKMAN

Day 1 – Chest

  • Cable Crossover (4 set x 15, 12, 10, 8 reps)
cable-crossover
  • Incline Dumbbell Press (4 set x 12, 10, 8, 6 reps)
incline-dumbell-press
  • Flat Bench Press (4 set x 12, 10, 8, 6 reps)
FLAT-BENCH-PRESS

Day 2 – Back

  • Dead Lift (4 set x 12, 10, 8, 6 reps)
dead-lift
  • Pull Ups (4 set x 15, 12, 10, 8 reps)
pull-lips
  • Cable Rows (4 set x 12, 10, 8, 8 reps)
CABLE-ROWS

Day 3 – Legs

  • Leg Extension (4 set x 15, 12, 10, 8 reps)
leg-extension
  • Leg Press (4 set x 12, 10, 8, 6 reps)
leg-press
  • Leg Curls (4 set x 15, 12, 10, 8 reps)
leg-curls

Day 4 – Shoulder

  • Bent Lateral Raise (4 set x 12 reps)
bent-lateral-raise
  • Military Press (4 set x 12, 10, 8, 6 reps)
military-press
  • Lateral Raise (4 set x 12 reps)
lateral-raise

Day 5 – Arms

  • Alternating Dumbbell Curls (4 set x 12 reps)
alternsting-dumb-bell-curls
  • Barbell Curls (4 set x ¬†12, 10, 8, 8 reps)
barbell-curls
  • Single arm Preacher Curls (4 set x 12, 12, 10, 10 reps)
single-arm-preacher-curls
  • Skull Crusher (4 set x 12, 10, 8, 8 reps)
skull-crusher
  • Tricep Extensions (4 set x 12 reps)
tricep-extensions
  • Triceps Rope Pushdowns (4 set x 12 reps)

triceps-rope-pushdown2

Day 6 – Flexibility

Disini Jackman ikut kelas Yoga, Pilates atau latihan jenis lainnya yang  terfokuskan pada fleksibilitas dan ketangguhan.

flexibility

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