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  • Workout - Mussle Mass

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    GeniirengMagma 1089
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    The document outlines an exercise and diet plan. The exercise plan consists of workouts focused on different muscle groups performed over a one week period, including chest, back, shoulders, legs, and arms. Each muscle group workout contains 4-5 exercises performed in 3-4 sets of 8-12 repetitions. The diet plan consists of meals and snacks with a focus on protein and whole grains at each, along with recommended pre and post workout supplements. Overall the plan provides structure and guidelines for strength training workouts and nutrition over a one week period.

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    fitnes plan example

    Original Title

    WORKOUT_MUSSLE MASS

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    The document outlines an exercise and diet plan. The exercise plan consists of workouts focused on different muscle groups performed over a one week period, including chest, back, shoulders, legs, and arms. Each muscle group workout contains 4-5 exercises performed in 3-4 sets of 8-12 repetitions. The diet plan consists of meals and snacks with a focus on protein and whole grains at each, along with recommended pre and post workout supplements. Overall the plan provides structure and guidelines for strength training workouts and nutrition over a one week period.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as doc, pdf, or txt
    27 views3 pages

    Workout - Mussle Mass

    Uploaded by

    GeniirengMagma 1089
    The document outlines an exercise and diet plan. The exercise plan consists of workouts focused on different muscle groups performed over a one week period, including chest, back, shoulders, legs, and arms. Each muscle group workout contains 4-5 exercises performed in 3-4 sets of 8-12 repetitions. The diet plan consists of meals and snacks with a focus on protein and whole grains at each, along with recommended pre and post workout supplements. Overall the plan provides structure and guidelines for strength training workouts and nutrition over a one week period.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as doc, pdf, or txt
    of 3

    Exercise Sets Repetitions

    Clean & Press ( set 2 rept 8 )


    Squats ( set 2 rept 12 )
    Pullovers ( set 2 rept 8 )
    Bench Presses ( set 2 rept 6 )
    Good Mornings ( set 2 rept 8 )
    Barbell Curls ( set 2 rept 8 )

    Pola Makan:
    *Sarapan
    1 omelet telur atau telur rebus
    3 potong roti gandum utuh / 1 cup oatmeal
    Snack Pagi
    2 potong roti gandum utuh / 1 cup oatmeal
    1 buah apel / jeruk / pir
    Makan Siang
    150-250gram dada ayam / ikan / sapi
    100-150gram nasi merah
    100gram sayuran
    Snack Siang
    2 potong roti gandum / 1 cup oatmeal
    Susu tinggi kalori dan protein (weight gainer)

    *Sebelum Latihan
    1 buah pisang
    *Setelah Latihan
    Susu tinggi kalori & Prot
    (weight gainer)

    *Makan Malam
    150gram dada ayam / ikan / sapi
    80gram nasi merah
    100gram sayuran
    WORKOUT PLAN
    * Jatah set untuk otot besar
    (kaki, punggung, dada, bahu)
    9-12 set inti
    * Jatah set untuk otot kecil
    (perut, lengan, betis)
    6-8 set inti.

    * Metode failure pada repetisi


    * Metode negative movement
    ( Slow Down & Fast Up )

    1 WEEK WORKOUT

    *SENIN
    CHEST
    1. Flat Barbell Press 4 set
    (10, 10, 8, 8)
    2. Incline Barbell Press 3 set
    (10, 10, 8)
    3. Dumbbell Flies 4 set
    (12, 12, 10, 10)
    4. Cable Crossover 3 set
    (12, 12, 10)
    ABDOMINAL
    1. Center Crunch 4 set
    (20, 20, 20, 20)

    *SELASA
    BACK
    1. Lat Pull Down 4 set
    (10, 10, 8, 8)
    2. Seated Cable Row 4 set
    (10, 10, 8, 8)
    3. Deadlift 4 set
    (12, 12, 10, 10)
    4. Straight Arm Pull Down 3 set
    (12, 12, 10)
    ABDOMINAL
    1. Lying Leg Raise 4 set
    (20, 20, 20, 20)
    CARDIO
    Treadmill (jalan cepat) 20-30 menit
    RABU OFF

    *KAMIS
    SHOULDER
    1. Overhead Barbell Press 4 set
    (10, 10, 8, 8)
    2. Side Lateral Raise 3 set
    (10, 10, 10)
    3. Front Barbell Raise 3 set
    (10, 10, 10)
    4. Bent Over Lateral Raise 3 set
    (10, 10, 10)
    5. Barbell Shrug 4 set
    (12, 10, 10, 8)
    ABDOMINAL
    Center Crunch 4 set (20, 20, 20, 20)

    *JUMAT
    LEGS
    Squat 4 set (12, 12, 10, 10)
    Leg Press 3 set (10, 10, 10)
    Leg Curl 4 set (12, 12, 10)
    Leg Extension 4 set (12, 12, 10)
    Standing Calf Raise 4 set (30, 30, 30, 30)
    ABDOMINAL
    Side Crunch 4 set (20, 20, 20, 20)

    *SABTU
    ARMS
    TRICEPS
    Skull Crusher 4 set (12, 10, 8, 8)
    Reverse Grip Press Down 3 set (10, 10, 8)
    BICEPS
    Concentration Curl 4 set (12, 10, 8, 8)
    Hammer Curl 3 set (10, 10, 8)
    ABDOMINAL
    Lying Leg Raise 4 set (20, 20, 20, 20)
    CARDIO
    Treadmill (jalan cepat) 20-30menit
    MINGGU OFF

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