Pembentukan Otot dengan Sepasang Dumbbell

Ini pasti salah satu artikel yang anda tunggu-tunggu. Tidak perlu peralatan rumit untuk membentuk otot. Anda bisa memanfaatkan sepasang dumbbell untuk bertugas membentuk otot anda lebih keras dan lebih besar.

Latihan Fitness Seminggu

Hari 1 (Dada dan Punggung)

Dumbbell Bench Press 3 set x 12 reps

Inclined Dumbbell Row 3 set x 12 reps

Dumbbell Flyes 3 set x 12 reps

One Arm Row 3 set x 12 reps

Inclined Dumbbell Bench Press 3 set x 12 reps

Pull Up 3 set x 12 reps

Hari 2 (Perut)

Toe Touch 3 set x 20 reps

Reverse Crunch 3 set x 20 reps

Abs Roller 3 set x 20 reps

Leg Raises 3 set x 20 reps

Hari 3 (Bahu dan Kaki)

Power Clean 3 set x 12 reps

Dumbbell Standing Shoulder Press 3 set x 12 reps

Dumbbell Lunges 3 set x 12 reps

Dumbbell Lateral Raises 3 set x 12 reps

Dumbbell Squat 3 set x 12 reps

Dumbbell Front Raises 3 set x 12 reps

Side Lunges 3 set x 12 reps

Hari 4 (Perut)

Toe Touch 3 set x 20 reps

Reverse Crunch 3 set x 20 reps

Abs Roller 3 set x 20 reps

Leg Raises 3 set x 20 reps

Hari 5 (Biceps, Triceps)

Standing Concentration Curls 3 set x 15 reps

Overhead Extension 3 set x 12 reps

Dumbbell Incline Biceps Curls 3 set x 15 reps

Triceps Kickback 3 set x 12 reps

Hammer Curls 3 set x 15 reps

Skull Crushers 3 set x 12 reps

Hari 6 (Perut)

Toe Touch 3 set x 20 reps

Reverse Crunch 3 set x 20 reps

Abs Roller 3 set x 20 reps

Leg Raises 3 set x 20 reps

Posted on Desember 10, 2011, in Fitness. Bookmark the permalink. Tinggalkan komentar.

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