====

Senin
====
#Chest
Machine Chest Press - 3 reps
Barbell Bench Press - 3 reps
(normal/incline/decline)
Pec Deck - 4 reps"
Triceps
Abs
=====
Selasa
=====
#Legs
Legs Extension - 3 reps
Lying Legs Curl - 3 reps
Squat Jump - 4 reps
Abs
====
Rabu
====
#Back
Lat Pull Down - 3 reps
Pull Up - 3 reps
Seated Cable Row - 3 Reps
Biceps
abs
=====
Kamis
=====
Istirahat
====
Jumat
====
#Shoulder
Side Dumbbell Lateral Raise - 4 reps
The Arnold Press - 4 reps
Upright Row - 4 reps
Biceps
Abs
====
Sabtu
====
#Chest
Machine Chest Press - 3 reps
Dumbbell Pullover - 3 reps
Dumbbell Flies - 4 reps
Triceps
Abs
=======
Weekend
=======
Cardio