Program kakuatan
Program anu difokuskeun kana ningkatkeun beban dina "Big Three": Squat, Bench Press, sareng Deadlift.
12 minggu-minggu
4 poé saminggu
Ngeunaan program
The "Program kakuatan" program runs for 12 weeks, 4 training days per week, suitable for tingkat rata-rata. It includes 4 training days and 19 exercises in total.
Poé 1. Poé 1: Squats
Squats Barbell
Dorongan romania
Extension Leg dina simulator
Bangun dina suku anjeun
Bar nu
Poé 2. Poé 2: bench pencét
Bench pencét
Pers Bangku Angkatan Darat
Bench press kalawan cecekelan sempit
Ngagulung dumbbells ka sisi
Extension tina leungeun di blok
Poé 3. Poé 3: Deadlift
Angkat paéh
Tarik-up kalawan cecekelan sedeng
Tarik hiji dumbbell dina hiji lamping
Leungeun Bending kalawan barbell a
Ngangkat suku dina vise
Poé 4. Poé 4: Bantuan
Squats kalawan barbell dina dada
Blok luhur dorongan
Dumbbell bangku pencét
Traction tina blok ka sabuk bari diuk