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    Gym Fathur New

    Uploaded by

    udjkw
    1. The document outlines a push, pull, and legs workout that targets major muscle groups. 2. The push section includes exercises like incline bench press, shoulder press, and triceps extensions. The pull section focuses on exercises like pull-ups, rows, and bicep curls. 3. The legs workout incorporates squats, leg presses, hip thrusts, calf raises, and other lower body exercises. 4. For each exercise, the document provides details on sets, reps, resting periods, and progression over multiple weeks through increasing weight or difficulty.

    Copyright:

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

    Gym Fathur New

    Uploaded by

    udjkw
    43 views42 pages
    1. The document outlines a push, pull, and legs workout that targets major muscle groups. 2. The push section includes exercises like incline bench press, shoulder press, and triceps extensions. The pull section focuses on exercises like pull-ups, rows, and bicep curls. 3. The legs workout incorporates squats, leg presses, hip thrusts, calf raises, and other lower body exercises. 4. For each exercise, the document provides details on sets, reps, resting periods, and progression over multiple weeks through increasing weight or difficulty.

    Original Description:

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    1. The document outlines a push, pull, and legs workout that targets major muscle groups. 2. The push section includes exercises like incline bench press, shoulder press, and triceps extensions. The pull section focuses on exercises like pull-ups, rows, and bicep curls. 3. The legs workout incorporates squats, leg presses, hip thrusts, calf raises, and other lower body exercises. 4. For each exercise, the document provides details on sets, reps, resting periods, and progression over multiple weeks through increasing weight or difficulty.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    43 views42 pages

    Gym Fathur New

    Uploaded by

    udjkw
    1. The document outlines a push, pull, and legs workout that targets major muscle groups. 2. The push section includes exercises like incline bench press, shoulder press, and triceps extensions. The pull section focuses on exercises like pull-ups, rows, and bicep curls. 3. The legs workout incorporates squats, leg presses, hip thrusts, calf raises, and other lower body exercises. 4. For each exercise, the document provides details on sets, reps, resting periods, and progression over multiple weeks through increasing weight or difficulty.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 42

    Push, Pull & Legs Workout

    PUSH
    No Exercise Muscle Target Sets Reps Rest (Min)
    Incline Barbell Bench Press 3-4 6-8 2-3
    1 Upper Chest
    Incline Dumbbell Press 4 6-10 2-3
    Standing Dumbbell Shoulder Press Utama: Front Delt;
    2 Sitting Dumbbell Shoulder Press Tambahan: Sisa Delt 3-4 10-15 2-3
    Shoulder Press Pakai Mesin + Triceps

    Paused Flat Dumbell Press Utama: Mid Chest;


    3 Tambahan: Ant Delt, 3-4 8-12 2-3
    Flat Bench Press Triceps

    Lean-Away Dumbbell Lateral Raise 1 min rest


    4 Side Delt 2-3 arm 10-15
    Cable Lateral Raise between arms
    Seated Decline Cable Flies W/
    Supination
    5 Dips Lower Chest 2-3 10-15 1.5-2
    Decline Dumbbell Press
    Decline Bench Press
    Incline Dumbbell Overhead Extensions
    6 1 Dumbbell Extensions Triceps 2-3 10-15 1.5-2
    Triceps Pakai Cable
    5A, tidak ada alat

    PULL
    No Exercise Muscle Target Sets Reps Rest (Min)

    Pull-Ups Upper Latissimus 3-4 6-10 2-2.5


    Dorsi, Mid-Lower
    1 Traps,
    Brachioradialis, Rear
    Lat Pulldowns Delt, Biceps 3-4 10-15 2-2.5

    Lat Dorsi, Mid-Lower


    2 Barbell Row 3-4 10-15 2-2.5
    Traps, Rear Delts

    Lower Latissimus
    Dorsi, Mid-Lower
    3 Reverse Grip Lat Pulldowns Traps, 3-4 8-12 2
    Brachioradialis, Rear
    Delt, Biceps
    Chest Supported Rear Delt Row 3-4 10-15 2
    4 Rear Delt
    Barbell High Row (Rear Delt) 3-4 6-12 2
    Narrow Grip Barbell Curl 2-3 8-12 1.5-2
    Biceps (Long Head)
    5 Incline Dumbbell Curl 2-3 8-12 1.5-2
    Concentration Curl Biceps (Short Head) 2-3 8-12 1.5-2/arms
    Mid-Lower Traps,
    6 Kneeling/Standing Face Pulls Infraspinatus, Rear 2 10-15 1.5
    Delt, Teres Minor
    Lying Face Pulls 2 10-15 1.5
    7 Rear Delt
    Rear Delt Cable Pull 2 15-20 1.5

    LEGS
    No Exercise Muscle Target Sets Reps Rest (Min)
    Back Squats Quads, Glutes, Hams
    1 Front Squats (Pakai DB) (dikit) 3-4 6-10 2-3
    Leg Press Quads
    Hip Thrusts (Beban Only)
    2 Glutes, Hams 3-4 12-15 2-3
    Hip Thrusts (Beban + Stick)
    Split Squats
    3 Quad, Glutes, Hams 4/Leg 8-12 1 min/ Leg
    Bulgarian Split Squats
    Glute Ham Raise 10-15
    4 Hamstrings 3-4 2
    Lying Leg Curl 4-8
    Standing Single Leg Calf Raise
    5 Gastrocnemius 2-4 6-10 1.5-2
    Calf Pakai Leg Press
    6 Seated Calf Raise Soleus 2-4 10.15 1.5
    4A, tidak ada alat
    Base E
    Reps Weight (Kg) Bar = Merah Reps
    Sets Desc Plan
    1 2 3 4 1 2 3 4 1 2
    4 8 8 8 8 7.5 7.5 7.5 7.5 7 7

    4 12 12 15 15 6 6 6 6 12 12

    4 12 12 12 12 14 14 14 14 10 10

    3 10 15 15 10 10 10 10 10

    3 15 15 17 7.5 7.5 7.5 10 10


    3 15 15 15 4 4 4
    2 15 10 12
    15 15 15 5 5 5 15 15

    Base E
    Reps Weight (Kg) Bar = Merah Reps
    Sets Desc Plan
    1 2 3 4 1 2 3 4 1 2

    4 15 15 11 15 5 5 5 4 12 12

    4 15 15 15 15 5 5 7.5 7.5 15 15

    3 10 12 12 10 4 4 4 5 same 9 10

    4 12 12 12 12 5 2.5 2.5 2.5 5 10


    3 12 12 12 2.5 2.5 2.5
    3 12 12 8 3 4 4 12 12

    2 15 20 2 2+2 kg 15 15

    2 15 16 1 1 15 15

    Base E
    Reps Weight (Kg) Bar = Merah Reps
    Sets Desc Plan
    1 2 3 4 1 2 3 4 1 2
    3 10 10 10 15 15 15
    3 10 10 10 Full Full Full
    3 10 10 10 50 50 50

    3 10 10 10 2 2 2
    Exercise 1 Exercise 2
    Reps Weight (Kg) Bar = Merah Reps
    Desc Plan
    3 4 1 2 3 4 1 2 3 4
    3 6 12.5 12.5 12.5 10 8 7 4 7

    12 10 10 10 10 12 12 12 12

    10 10 14 14 14 14 12 12 12 12

    101 10 10 10 10 10

    12 7.5 7.5 7.5

    13 5 6 6 15 15 15

    Exercise 1 Exercise 2
    Reps Weight (Kg) Bar = Merah Reps
    Desc Plan
    3 4 1 2 3 4 1 2 3 4

    12 12 6 6 6 6

    15 15 12.5 12.5 12.5 12.5

    8 10 6 6 6 6

    7.5 5 7.5
    12 12 6 6 6

    6 6

    2 2

    Exercise 1 Exercise 2
    Reps Weight (Kg) Bar = Merah Reps
    Desc Plan
    3 4 1 2 3 4 1 2 3 4
    Exercise 2 Exercise 3
    Weight (Kg) Bar = Merah Reps Weight (Kg) Bar = Merah
    Desc Plan
    1 2 3 4 1 2 3 4 1 2
    12.5 12.5 12.5 10

    10 10 10 10

    12 12 12 12

    10 10 10

    5 6

    Exercise 2 Exercise 3
    Weight (Kg) Bar = Merah Reps Weight (Kg) Bar = Merah
    Desc Plan
    1 2 3 4 1 2 3 4 1 2

    12 10 10 8 5-Jan 6 6 7

    12 12 12 12 15 15 15 15

    10 8 10 8 6 6 6 6

    12 8 12 12 5 7.5 5 5
    12 12 6 6

    Exercise 2 Exercise 3
    Weight (Kg) Bar = Merah Reps Weight (Kg) Bar = Merah
    Desc Plan
    1 2 3 4 1 2 3 4 1 2
    ise 3 Exercise 4
    Weight (Kg) Bar = Merah Reps Weight (Kg) Bar = Merah
    Desc Plan
    3 4 1 2 3 4 1 2 3 4

    ise 3 Exercise 4
    Weight (Kg) Bar = Merah Reps Weight (Kg) Bar = Merah
    Desc Plan
    3 4 1 2 3 4 1 2 3 4
    ise 3 Exercise 4
    Weight (Kg) Bar = Merah Reps Weight (Kg) Bar = Merah
    Desc Plan
    3 4 1 2 3 4 1 2 3 4
    Exercise 5
    Reps Weight (Kg) Bar = Merah
    Desc Plan Desc
    1 2 3 4 1 2 3 4

    Exercise 5
    Reps Weight (Kg) Bar = Merah
    Desc Plan Desc
    1 2 3 4 1 2 3 4
    Exercise 5
    Reps Weight (Kg) Bar = Merah
    Desc Plan Desc
    1 2 3 4 1 2 3 4
    Exercise 6
    Reps Weight (Kg) Bar = Merah Reps
    Plan Desc Plan
    1 2 3 4 1 2 3 4 1

    Exercise 6
    Reps Weight (Kg) Bar = Merah Reps
    Plan Desc Plan
    1 2 3 4 1 2 3 4 1
    Exercise 6
    Reps Weight (Kg) Bar = Merah Reps
    Plan Desc Plan
    1 2 3 4 1 2 3 4 1
    Exercise 7 Exercise 8
    Reps Weight (Kg) Bar = Merah Reps
    Desc Plan
    2 3 4 1 2 3 4 1 2 3

    Exercise 7 Exercise 8
    Reps Weight (Kg) Bar = Merah Reps
    Desc Plan
    2 3 4 1 2 3 4 1 2 3
    Exercise 7 Exercise 8
    Reps Weight (Kg) Bar = Merah Reps
    Desc Plan
    2 3 4 1 2 3 4 1 2 3
    Exercise 8 Exercise 9
    Reps Weight (Kg) Bar = Merah Reps Weight (Kg) Bar = Mer
    Desc Plan
    4 1 2 3 4 1 2 3 4 1

    Exercise 8 Exercise 9
    Reps Weight (Kg) Bar = Merah Reps Weight (Kg) Bar = Mer
    Desc Plan
    4 1 2 3 4 1 2 3 4 1
    Exercise 8 Exercise 9
    Reps Weight (Kg) Bar = Merah Reps Weight (Kg) Bar = Mer
    Desc Plan
    4 1 2 3 4 1 2 3 4 1
    Exercise 9 Exercise 10
    Weight (Kg) Bar = Merah Reps Weight (Kg) Bar = Merah
    Desc Plan
    2 3 4 1 2 3 4 1 2 3

    Exercise 9 Exercise 10
    Weight (Kg) Bar = Merah Reps Weight (Kg) Bar = Merah
    Desc Plan
    2 3 4 1 2 3 4 1 2 3
    Exercise 9 Exercise 10
    Weight (Kg) Bar = Merah Reps Weight (Kg) Bar = Merah
    Desc Plan
    2 3 4 1 2 3 4 1 2 3
    Kg) Bar = Merah
    Desc
    4

    Kg) Bar = Merah


    Desc
    4
    Kg) Bar = Merah
    Desc
    4
    UPPER-LOWER WORKOUT

    UPPER
    Sets
    No Exercise Muscle Target Sets Reps Rest (Min)
    Incline Dumbbell Press Pectoralis Major, Anterior 4
    1 Deltoid, Triceps 4 6-10 2-3
    Incline Chest Press 3
    Chest Supported Row
    2 Back 3 8-10 2
    Seated Row 3
    Standing Overhead Press (Pakai
    3
    Mesin) Anterior Deltoid, Lateral
    3 Deltoid, Triceps Brachii, 3 6-10 2-3
    Standing Dumbbell Shoulder Serratus Anterior
    3
    Press

    Pull-ups Upper Latissimus Dorsi,


    Mid-Lower Traps,
    4 Brachioradialis, Rear Delt, 3 8-10 2-3
    Lat Pulldowns Biceps 3

    Incline Dumbbell Curls (Long


    2
    Head)
    5 Biceps 2 8-12 2
    Pakai cable 2
    Concentration Curls (Short Head)
    Overhead DB Extensions (on
    2
    6 incline bench) (Long Head) Triceps 2 10-15 2
    Triceps Pakai Cable 2
    Mid-Lower Traps,
    Kneeling/Standing Facepulls Infraspinatus, Rear Delt, 2
    Teres Minor
    7 2 10-15 1-2
    High to Low Chest Flies HTLCF (Lower Chest)
    Pec Deck Machine Pec Deck (All Chest) 2
    No 7 = Optional Aja

    LOWER
    Sets
    No Exercise Muscle Target Sets Reps Rest (Min)
    Back Squats 3
    Quads, Glutes, Hams (dikit)
    1 Front Squats (Pakai DB) 3-5 6-8 2-3 3
    Leg Press Quads 3
    Romanian Deadlift 3
    2 Hams, Glutes 2-4 8-10 2
    Conventional Deadlift
    Bulgarian Split Squats 3
    3 Quad, Glutes, Hams 2-4 6-10 2
    Split Squats
    Glute Ham Raise
    4 Hamstrings 2-4 8-12 2
    Lying Leg Curl 3
    Standing Single Leg Calf Raise
    5 Gastrocnemius 2-4 6-10 1-2
    5 Gastrocnemius 2-4 6-10 1-2
    Calf Pakai Leg Press 3
    6 Seated Calf Raise Soleus 2-4 10.15 1-2
    4A, tidak ada alat t= total
    Base Exercise 1
    Reps Weight (Kg) Bar = Merah Reps
    Desc Plan
    1 2 3 4 1 2 3 4 1 2 3 4
    10 10 7 10 14 14 14 12 10 10 10
    10 10 8 10 7.5 7.5 7.5 7.5 10

    10 10 10 4 4 4 10 10 10

    8 8 8 Stick Stick Stick 10 9 8

    10 10 10 8 8 8

    10 10 10 5 5 5 10 10 10

    12 10 4 4 12 12

    12 12 2+ 2+

    15 15 4 4 15 15

    15 15 2+ 2+

    15 15 2 2 15 15

    1
    15 15 4 4

    Base Exercise 1
    Reps Weight (Kg) Bar = Merah Reps
    Desc Plan
    1 2 3 4 1 2 3 4 1 2 3 4
    8 8 8 8 15 15 15 15
    8 8 8 Full Full Full
    10 10 10 50 50 50
    10 10 10 10 10 10 10 12.5

    10 10 8 8 8 8
    8

    10 10 10 2 2 2
    10 12 12 t50 t60 t70

    t= total
    Exercise 1 Exercise 2
    Weight (Kg) Bar = Merah Reps Weight (Kg) Bar = Merah
    Desc Plan
    1 2 3 4 1 2 3 4 1 2 3
    14 14 14
    7.5

    4 4 5 5

    .. .. ..

    5 5 6 5 5 6

    4 4

    2+

    4 6 6 6

    2+

    3 3 4

    Exercise 1 Exercise 2
    Weight (Kg) Bar = Merah Reps Weight (Kg) Bar = Merah
    Desc Plan
    1 2 3 4 1 2 3 4 1 2 3

    12.5
    Exercise 3
    (Kg) Bar = Merah Reps Weight (Kg) Bar = Merah
    Desc Plan Desc
    4 1 2 3 4 1 2 3 4

    Exercise 3
    (Kg) Bar = Merah Reps Weight (Kg) Bar = Merah
    Desc Plan Desc
    4 1 2 3 4 1 2 3 4
    Exercise 4
    Reps Weight (Kg) Bar = Merah Reps
    Plan Desc Plan
    1 2 3 4 1 2 3 4 1 2

    Exercise 4
    Reps Weight (Kg) Bar = Merah Reps
    Plan Desc Plan
    1 2 3 4 1 2 3 4 1 2
    Exercise 5 Exercise 6
    Reps Weight (Kg) Bar = Merah Reps Weight (Kg) Bar = Me
    Desc Plan
    3 4 1 2 3 4 1 2 3 4 1

    Exercise 5 Exercise 6
    Reps Weight (Kg) Bar = Merah Reps Weight (Kg) Bar = Me
    Desc Plan
    3 4 1 2 3 4 1 2 3 4 1
    Exercise 6 Exercise 7
    Weight (Kg) Bar = Merah Reps Weight (Kg) Bar = Merah
    Desc Plan
    2 3 4 1 2 3 4 1 2 3 4

    Exercise 6 Exercise 7
    Weight (Kg) Bar = Merah Reps Weight (Kg) Bar = Merah
    Desc Plan
    2 3 4 1 2 3 4 1 2 3 4
    Exercise 8
    Reps Weight (Kg) Bar = Merah
    Desc Plan Desc
    1 2 3 4 1 2 3 4

    Exercise 8
    Reps Weight (Kg) Bar = Merah
    Desc Plan Desc
    1 2 3 4 1 2 3 4
    Exercise 9 E
    Reps Weight (Kg) Bar = Merah Reps
    Plan Desc Plan
    1 2 3 4 1 2 3 4 1 2

    Exercise 9 E
    Reps Weight (Kg) Bar = Merah Reps
    Plan Desc Plan
    1 2 3 4 1 2 3 4 1 2
    Exercise 10
    Reps Weight (Kg) Bar = Merah
    Desc
    3 4 1 2 3 4

    Exercise 10
    Reps Weight (Kg) Bar = Merah
    Desc
    3 4 1 2 3 4

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