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    Workout Program Rank Knight

    Uploaded by

    David Oren

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Workout Program Rank Knight

    Uploaded by

    David Oren
    38 views14 pages

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    38 views14 pages

    Workout Program Rank Knight

    Uploaded by

    David Oren

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 14

    3 Workout dalam satu minggu | Rank Knight

    01.01.2024 / 07.01.2024 1 MINGGU

    Hari 1 Chest | Back & Abs

    Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat

    Smith Machine Incline Press Barbell / Dumbbell Incline Press 6-8 1-2 Warm up Set 1-2 Working Set 3-5 Menit

    Butterfly Machine Cable Fly / Dumbbell Fly 8-10 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    Chin Up Reverse Pulldown / Lat Pulldown 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    T-bar Row Machine Wide Grip Barbell / Dumbbell Row 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    Close Grip Cable Row Machine Row 8-10 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    Hanging Leg Raises Lying Leg Raises / Crunch / Abs Machine 10-20 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    Hari 2 Restday | Istirahat

    Hari 3 Quads | Hamstrings | Calves

    Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat

    Legpress Squat / Hack Squat 6-8 1-2 Warm Up Set 1-2 Working Set 3-5 Menit

    Leg Extension Lunges / Bulgarian Split Squat 10-20 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Lying Legcurls Romanian Deadlift / Sumo Deadlift 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Standing leg Curls Lying Leg Curls / Stiff Dumbbell Deadlift 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Standing Calf Raises Smith Calf Raises / Bodyweight Calf Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Seated Calf Raises Dumbbell Seated Calf Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    IG: @bobbyida / Email: 2ninefit@gmail.com / YT: @2NineFitIndonesia


    Hari 4 Restday | Istirahat

    Hari 5 Shoulders | Arms | Abs

    Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat

    Shoulder Press Smith Machine Dumbbell / Machine Shoulder Press 6-8 1-2 Warm Up Set 1-2 Working Set 3-5 Menit

    Cable Side Lateral Raises Dumbbell / Machinel Side Lateral Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Reverse Butterfly Face Pulls / Dumbbell Reverse Fly 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Tricep Cable Extensions Close Grip Bench Press / Dips / Skull Crush 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Overhead Tricep Extension Cable / Dumbbell / Machine 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Concentration Curls Barbell / Dumbbell / Machine Curl 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Shrugs Smith Machine Barbell / Dumbbell Shrugs / Upright Cable 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Hanging Leg Raises Lying Leg Raises / Crunches / Abs Machine 10-20 1-2 Working Set 2-3 Menit

    Hari 6-7 Restday | Istirahat

    IG: @bobbyida / Email: 2ninefit@gmail.com / YT: @2NineFitIndonesia


    3 Workout dalam satu minggu | Rank Knight
    08.01.2024 / 14.01.2024 2 MINGGU

    Hari 1 Chest | Back & Abs

    Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat

    Smith Machine Incline Press Barbell / Dumbbell Incline Press 6-8 1-2 Warm up Set 1-2 Working Set 3-5 Menit

    Incline Plateloaded Press Chestpress / Dumbbell Benchpress 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    Butterfly Machine Cable Fly / Dumbbell Fly 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    Chin Up Reverse Pulldown / Lat Pulldown 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    T-bar Row Machine Wide Grip Barbell / Dumbbell Row 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    Close Grip Cable Row Machine Row 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    Hanging Leg Raises Lying Leg Raises / Crunch / Abs Machine 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    Hari 2 Restday | Istirahat

    Hari 3 Quads | Hamstrings | Calves

    Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat

    Legpress Squat / Hack Squat 6-8 1-2 Warm Up Set 1-2 Working Set 3-5 Menit

    Leg Extension Lunges / Bulgarian Split Squat 10-20 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Lying Legcurls Romanian Deadlift / Sumo Deadlift 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Standing leg Curls Lying Leg Curls / Stiff Dumbbell Deadlift 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Standing Calf Raises Smith Calf Raises / Bodyweight Calf Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Seated Calf Raises Dumbbell Seated Calf Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    IG: @bobbyida / Email: 2ninefit@gmail.com / YT: @2NineFitIndonesia


    Hari 4 Restday | Istirahat

    Hari 5 Shoulders | Arms | Abs

    Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat

    Shoulder Press Smith Machine Dumbbell / Machine Shoulder Press 6-8 1-2 Warm Up Set 1-2 Working Set 3-5 Menit

    Cable Side Lateral Raises Dumbbell / Machinel Side Lateral Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Reverse Butterfly Face Pulls / Dumbbell Reverse Fly 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Tricep Cable Extensions Close Grip Bench Press / Dips / Skull Crush 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Overhead Tricep Extension Cable / Dumbbell / Machine 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Concentration Curls Barbell / Dumbbell / Machine Curl 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Shrugs Smith Machine Barbell / Dumbbell Shrugs / Upright Cable 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Hanging Leg Raises Lying Leg Raises / Crunches / Abs Machine 10-20 1-2 Working Set 2-3 Menit

    Hari 6-7 Restday | Istirahat

    IG: @bobbyida / Email: 2ninefit@gmail.com / YT: @2NineFitIndonesia


    3 Workout dalam satu minggu | Rank Knight
    15.01.2024 / 21.01.2024 3 MINGGU

    Hari 1 Chest | Back & Abs

    Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat

    Smith Machine Incline Press Barbell / Dumbbell Incline Press 6-8 1-2 Warm up Set 1-2 Working Set 3-5 Menit

    Incline Plateloaded Press Chestpress / Dumbbell Benchpress 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    Butterfly Machine Cable Fly / Dumbbell Fly 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    Chin Up Reverse Pulldown / Lat Pulldown 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    T-bar Row Machine Wide Grip Barbell / Dumbbell Row 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    Close Grip Cable Row Machine Row 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    Hanging Leg Raises Lying Leg Raises / Crunch / Abs Machine 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    Hari 2 Restday | Istirahat

    Hari 3 Quads | Hamstrings | Calves

    Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat

    Legpress Squat / Hack Squat 6-8 1-2 Warm Up Set 1-2 Working Set 3-5 Menit

    Leg Extension Lunges / Bulgarian Split Squat 10-20 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Lying Legcurls Romanian Deadlift / Sumo Deadlift 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Standing leg Curls Lying Leg Curls / Stiff Dumbbell Deadlift 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Standing Calf Raises Smith Calf Raises / Bodyweight Calf Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Seated Calf Raises Dumbbell Seated Calf Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    IG: @bobbyida / Email: 2ninefit@gmail.com / YT: @2NineFitIndonesia


    Hari 4 Restday | Istirahat

    Hari 5 Shoulders | Arms | Abs

    Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat

    Shoulder Press Smith Machine Dumbbell / Machine Shoulder Press 6-8 1-2 Warm Up Set 1-2 Working Set 3-5 Menit

    Cable Side Lateral Raises Dumbbell / Machinel Side Lateral Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Reverse Butterfly Face Pulls / Dumbbell Reverse Fly 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Tricep Cable Extensions Close Grip Bench Press / Dips / Skull Crush 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Overhead Tricep Extension Cable / Dumbbell / Machine 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Concentration Curls Barbell / Dumbbell / Machine Curl 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Shrugs Smith Machine Barbell / Dumbbell Shrugs / Upright Cable 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Hanging Leg Raises Lying Leg Raises / Crunches / Abs Machine 10-20 1-2 Working Set 2-3 Menit

    Hari 6-7 Restday | Istirahat

    IG: @bobbyida / Email: 2ninefit@gmail.com / YT: @2NineFitIndonesia


    3 Workout dalam satu minggu | Rank Knight
    22.01.2024 / 28.01.2024 4 MINGGU

    Hari 1 Chest | Back & Abs

    Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat

    Smith Machine Incline Press Barbell / Dumbbell Incline Press 6-8 1-2 Warm up Set 1-2 Working Set 3-5 Menit

    Incline Plateloaded Press Chestpress / Dumbbell Benchpress 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    Butterfly Machine Cable Fly / Dumbbell Fly 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    Chin Up Reverse Pulldown / Lat Pulldown 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    T-bar Row Machine Wide Grip Barbell / Dumbbell Row 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    Close Grip Cable Row Machine Row 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    Hanging Leg Raises Lying Leg Raises / Crunch / Abs Machine 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    Hari 2 Restday | Istirahat

    Hari 3 Quads | Hamstrings | Calves

    Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat

    Legpress Squat / Hack Squat 6-8 1-2 Warm Up Set 1-2 Working Set 3-5 Menit

    Leg Extension Lunges / Bulgarian Split Squat 10-20 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Lying Legcurls Romanian Deadlift / Sumo Deadlift 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Standing leg Curls Lying Leg Curls / Stiff Dumbbell Deadlift 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Standing Calf Raises Smith Calf Raises / Bodyweight Calf Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Seated Calf Raises Dumbbell Seated Calf Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    IG: @bobbyida / Email: 2ninefit@gmail.com / YT: @2NineFitIndonesia


    Hari 4 Restday | Istirahat

    Hari 5 Shoulders | Arms | Abs

    Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat

    Shoulder Press Smith Machine Dumbbell / Machine Shoulder Press 6-8 1-2 Warm Up Set 1-2 Working Set 3-5 Menit

    Cable Side Lateral Raises Dumbbell / Machinel Side Lateral Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Reverse Butterfly Face Pulls / Dumbbell Reverse Fly 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Tricep Cable Extensions Close Grip Bench Press / Dips / Skull Crush 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Overhead Tricep Extension Cable / Dumbbell / Machine 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Concentration Curls Barbell / Dumbbell / Machine Curl 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Shrugs Smith Machine Barbell / Dumbbell Shrugs / Upright Cable 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Hanging Leg Raises Lying Leg Raises / Crunches / Abs Machine 10-20 1-2 Working Set 2-3 Menit

    Hari 6-7 Restday | Istirahat

    IG: @bobbyida / Email: 2ninefit@gmail.com / YT: @2NineFitIndonesia


    3 Workout dalam satu minggu | Rank Knight
    29.01.2024 / 04.02.2024 5 MINGGU

    Hari 1 Chest | Back & Abs

    Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat

    Smith Machine Incline Press Barbell / Dumbbell Incline Press 6-8 1-2 Warm up Set 1-2 Working Set 3-5 Menit

    Incline Plateloaded Press Chestpress / Dumbbell Benchpress 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    Butterfly Machine Cable Fly / Dumbbell Fly 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    Chin Up Reverse Pulldown / Lat Pulldown 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    T-bar Row Machine Wide Grip Barbell / Dumbbell Row 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    Close Grip Cable Row Machine Row 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    Hanging Leg Raises Lying Leg Raises / Crunch / Abs Machine 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    Hari 2 Restday | Istirahat

    Hari 3 Quads | Hamstrings | Calves

    Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat

    Legpress Squat / Hack Squat 6-8 1-2 Warm Up Set 1-2 Working Set 3-5 Menit

    Leg Extension Lunges / Bulgarian Split Squat 10-20 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Lying Legcurls Romanian Deadlift / Sumo Deadlift 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Standing leg Curls Lying Leg Curls / Stiff Dumbbell Deadlift 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Standing Calf Raises Smith Calf Raises / Bodyweight Calf Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Seated Calf Raises Dumbbell Seated Calf Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    IG: @bobbyida / Email: 2ninefit@gmail.com / YT: @2NineFitIndonesia


    Hari 4 Restday | Istirahat

    Hari 5 Shoulders | Arms | Abs

    Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat

    Shoulder Press Smith Machine Dumbbell / Machine Shoulder Press 6-8 1-2 Warm Up Set 1-2 Working Set 3-5 Menit

    Cable Side Lateral Raises Dumbbell / Machinel Side Lateral Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Reverse Butterfly Face Pulls / Dumbbell Reverse Fly 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Tricep Cable Extensions Close Grip Bench Press / Dips / Skull Crush 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Overhead Tricep Extension Cable / Dumbbell / Machine 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Concentration Curls Barbell / Dumbbell / Machine Curl 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Shrugs Smith Machine Barbell / Dumbbell Shrugs / Upright Cable 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Hanging Leg Raises Lying Leg Raises / Crunches / Abs Machine 10-20 1-2 Working Set 2-3 Menit

    Hari 6-7 Restday | Istirahat

    IG: @bobbyida / Email: 2ninefit@gmail.com / YT: @2NineFitIndonesia


    3 Workout dalam satu minggu | Rank Knight
    05.02.2024 / 11.02.2024 6 MINGGU

    Hari 1 Chest | Back & Abs

    Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat

    Smith Machine Incline Press Barbell / Dumbbell Incline Press 6-8 1-2 Warm up Set 1-2 Working Set 3-5 Menit

    Incline Plateloaded Press Chestpress / Dumbbell Benchpress 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    Butterfly Machine Cable Fly / Dumbbell Fly 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    Chin Up Reverse Pulldown / Lat Pulldown 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    T-bar Row Machine Wide Grip Barbell / Dumbbell Row 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    Close Grip Cable Row Machine Row 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    Hanging Leg Raises Lying Leg Raises / Crunch / Abs Machine 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    Hari 2 Restday | Istirahat

    Hari 3 Quads | Hamstrings | Calves

    Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat

    Legpress Squat / Hack Squat 6-8 1-2 Warm Up Set 1-2 Working Set 3-5 Menit

    Leg Extension Lunges / Bulgarian Split Squat 10-20 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Lying Legcurls Romanian Deadlift / Sumo Deadlift 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Standing leg Curls Lying Leg Curls / Stiff Dumbbell Deadlift 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Standing Calf Raises Smith Calf Raises / Bodyweight Calf Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Seated Calf Raises Dumbbell Seated Calf Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    IG: @bobbyida / Email: 2ninefit@gmail.com / YT: @2NineFitIndonesia


    Hari 4 Restday | Istirahat

    Hari 5 Shoulders | Arms | Abs

    Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat

    Shoulder Press Smith Machine Dumbbell / Machine Shoulder Press 6-8 1-2 Warm Up Set 1-2 Working Set 3-5 Menit

    Cable Side Lateral Raises Dumbbell / Machinel Side Lateral Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Reverse Butterfly Face Pulls / Dumbbell Reverse Fly 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Tricep Cable Extensions Close Grip Bench Press / Dips / Skull Crush 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Overhead Tricep Extension Cable / Dumbbell / Machine 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Concentration Curls Barbell / Dumbbell / Machine Curl 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Shrugs Smith Machine Barbell / Dumbbell Shrugs / Upright Cable 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Hanging Leg Raises Lying Leg Raises / Crunches / Abs Machine 10-20 1-2 Working Set 2-3 Menit

    Hari 6-7 Restday | Istirahat

    IG: @bobbyida / Email: 2ninefit@gmail.com / YT: @2NineFitIndonesia


    3 Workout dalam satu minggu | Rank Knight
    12.02.2024 / 18.02.2024 7 MINGGU

    Hari 1 Chest | Back & Abs

    Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat

    Smith Machine Incline Press Barbell / Dumbbell Incline Press 6-8 1-2 Warm up Set 1-2 Working Set 3-5 Menit

    Incline Plateloaded Press Chestpress / Dumbbell Benchpress 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    Butterfly Machine Cable Fly / Dumbbell Fly 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    Chin Up Reverse Pulldown / Lat Pulldown 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    T-bar Row Machine Wide Grip Barbell / Dumbbell Row 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    Close Grip Cable Row Machine Row 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    Hanging Leg Raises Lying Leg Raises / Crunch / Abs Machine 6-8 1-2 Warm up Set 1-2 Working Set 2-3 Menit

    Hari 2 Restday | Istirahat

    Hari 3 Quads | Hamstrings | Calves

    Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat

    Legpress Squat / Hack Squat 6-8 1-2 Warm Up Set 1-2 Working Set 3-5 Menit

    Leg Extension Lunges / Bulgarian Split Squat 10-20 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Lying Legcurls Romanian Deadlift / Sumo Deadlift 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Standing leg Curls Lying Leg Curls / Stiff Dumbbell Deadlift 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Standing Calf Raises Smith Calf Raises / Bodyweight Calf Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Seated Calf Raises Dumbbell Seated Calf Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    IG: @bobbyida / Email: 2ninefit@gmail.com / YT: @2NineFitIndonesia


    Hari 4 Restday | Istirahat

    Hari 5 Shoulders | Arms | Abs

    Gerakan Gerakan Alternatif Repetisi Warm Up / Working Set Istirahat

    Shoulder Press Smith Machine Dumbbell / Machine Shoulder Press 6-8 1-2 Warm Up Set 1-2 Working Set 3-5 Menit

    Cable Side Lateral Raises Dumbbell / Machinel Side Lateral Raises 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Reverse Butterfly Face Pulls / Dumbbell Reverse Fly 6-12 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Tricep Cable Extensions Close Grip Bench Press / Dips / Skull Crush 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Overhead Tricep Extension Cable / Dumbbell / Machine 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Concentration Curls Barbell / Dumbbell / Machine Curl 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Shrugs Smith Machine Barbell / Dumbbell Shrugs / Upright Cable 6-8 1-2 Warm Up Set 1-2 Working Set 2-3 Menit

    Hanging Leg Raises Lying Leg Raises / Crunches / Abs Machine 10-20 1-2 Working Set 2-3 Menit

    Hari 6-7 Restday | Istirahat

    IG: @bobbyida / Email: 2ninefit@gmail.com / YT: @2NineFitIndonesia

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