Latihan Gym Saya

Senin

• Barbell Bench Press — 4 × 6–8

• Incline Dumbbell Press — 3 × 8–10

• Overhead Barbell/Dumbbell Press — 3 × 8–10

• Dumbbell Lateral Raise — 3 × 12–15

• Triceps Pushdown / Dips — 3 × 12–15

• Cardio treadmill / sepeda — 15–20 menit steady-state atau HIIT 8–10 ronde (setelah beban)

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Rabu

• Pull-up / Lat Pulldown — 4 × 6–10

• Barbell Bent-Over Row — 3 × 8–10

• Seated Cable Row — 3 × 10–12

• Face Pull / Rear Delt Fly — 3 × 12–15

• Barbell / Dumbbell Biceps Curl — 3 × 10–12

• Cardio treadmill / sepeda / air bike — 15–20 menit steady-state (setelah beban)

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Jumat

• Back Squat — 4 × 6–8

• Romanian Deadlift — 3 × 8–10

• Leg Press — 3 × 10–12

• Leg Extension — 3 × 12–15

• Lying Leg Curl — 3 × 12–15

• Standing Calf Raise — 4 × 12–15

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Sabtu

• Pemanasan ringan — 5 menit

• HIIT cardio (treadmill / air bike / rowing):

  • 30 detik sprint + 90 detik recovery × 12–15 ronde

• Cardio steady-state ringan — 10–15 menit (pendinginan opsional)

• Core circuit (opsional, 2–3 set):

  • Plank — 30–45 detik

  • Mountain climber — 20 repetisi

  • Russian twist — 20 repetisi (kiri + kanan)