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Kauntungan tina massa otot

Split 4 dinten kanggo kamekaran otot maksimal. Kasaimbangan latihan dasar sareng isolasi.
8 weeks 4 days/week

About this program

The "Kauntungan tina massa otot" program runs for 8 weeks, 4 training days per week, suitable for intermediate level. It includes 4 training days and 24 exercises in total.

Day 1. Poé 1: Dada Jeung Triceps

Bench pencét
Bench pencét
4 sets · 8–12 reps · rest 90 sec
Bench pencét bari bohong
Bench pencét bari bohong
3 sets · 10–12 reps · rest 75 sec
Dumbbell bangku pencét
Dumbbell bangku pencét
3 sets · 10–12 reps · rest 75 sec
Bench press kalawan cecekelan sempit
Bench press kalawan cecekelan sempit
3 sets · 8–10 reps · rest 90 sec
Extension tina leungeun di blok
Extension tina leungeun di blok
3 sets · 12–15 reps · rest 60 sec
Extension panangan jeung barbell bohong ka handap
Extension panangan jeung barbell bohong ka handap
2 sets · 10–12 reps · rest 75 sec

Day 2. Poé 2: Balik jeung Biceps

Angkat paéh
Angkat paéh
4 sets · 6–10 reps · rest 120 sec
Tarik-up kalawan cecekelan sedeng
Tarik-up kalawan cecekelan sedeng
4 sets · 8–12 reps · rest 90 sec
Barbell narik dina condong
Barbell narik dina condong
3 sets · 8–12 reps · rest 90 sec
Tarik hiji dumbbell dina hiji lamping
Tarik hiji dumbbell dina hiji lamping
3 sets · 10–12 reps · rest 75 sec
Leungeun Bending kalawan barbell a
Leungeun Bending kalawan barbell a
3 sets · 8–12 reps · rest 75 sec
Leungeun Bending kalawan dumbbells
Leungeun Bending kalawan dumbbells
3 sets · 10–15 reps · rest 60 sec

Day 3. Poé 3: Kaki

Squats Barbell
Squats Barbell
4 sets · 8–12 reps · rest 120 sec
Dorongan romania
Dorongan romania
3 sets · 8–12 reps · rest 90 sec
Pencét suku tina platform
Pencét suku tina platform
3 sets · 10–15 reps · rest 75 sec
Extension Leg dina simulator
Extension Leg dina simulator
3 sets · 12–15 reps · rest 60 sec
Menghindari kaki menghindari kaki menghindari
Menghindari kaki menghindari kaki menghindari
3 sets · 10–15 reps · rest 60 sec
Bangun dina suku anjeun
Bangun dina suku anjeun
4 sets · 15–20 reps · rest 45 sec

Day 4. Poé 4: Bahu jeung Leungeun

Pers Bangku Angkatan Darat
Pers Bangku Angkatan Darat
4 sets · 8–12 reps · rest 90 sec
Ngagulung dumbbells ka sisi
Ngagulung dumbbells ka sisi
3 sets · 10–15 reps · rest 60 sec
Ngagulung dumbbells dina hiji tilt
Ngagulung dumbbells dina hiji tilt
3 sets · 12–15 reps · rest 60 sec
Bending leungeun jeung barbell dina Bangku Scott urang
Bending leungeun jeung barbell dina Bangku Scott urang
3 sets · 10–12 reps · rest 75 sec
Ekstensi panangan jeung barbel bari diuk
Ekstensi panangan jeung barbel bari diuk
3 sets · 10–12 reps · rest 75 sec
Ngangkat suku dina vise
Ngangkat suku dina vise
3 sets · 12–15 reps · rest 60 sec

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