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    5 Days Split Workout

    Uploaded by

    Ery Darmawan
    The document outlines an 8-exercise chest and back workout, including incline bench press, flat bench dumbbell hammer press, and bent over row. It also provides a 7-exercise leg workout consisting of leg extensions, leg press, and calf raises. Additional workouts target shoulders, arms, and triceps through exercises such as Arnold press, dumbbell side lateral raises, and triceps extensions. Repetition ranges are provided for each set of each exercise.

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

    5 Days Split Workout

    Uploaded by

    Ery Darmawan
    178 views5 pages
    The document outlines an 8-exercise chest and back workout, including incline bench press, flat bench dumbbell hammer press, and bent over row. It also provides a 7-exercise leg workout consisting of leg extensions, leg press, and calf raises. Additional workouts target shoulders, arms, and triceps through exercises such as Arnold press, dumbbell side lateral raises, and triceps extensions. Repetition ranges are provided for each set of each exercise.

    Original Description:

    cara berlatih selama 5 hari

    Original Title

    5 days split workout

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    The document outlines an 8-exercise chest and back workout, including incline bench press, flat bench dumbbell hammer press, and bent over row. It also provides a 7-exercise leg workout consisting of leg extensions, leg press, and calf raises. Additional workouts target shoulders, arms, and triceps through exercises such as Arnold press, dumbbell side lateral raises, and triceps extensions. Repetition ranges are provided for each set of each exercise.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    178 views5 pages

    5 Days Split Workout

    Uploaded by

    Ery Darmawan
    The document outlines an 8-exercise chest and back workout, including incline bench press, flat bench dumbbell hammer press, and bent over row. It also provides a 7-exercise leg workout consisting of leg extensions, leg press, and calf raises. Additional workouts target shoulders, arms, and triceps through exercises such as Arnold press, dumbbell side lateral raises, and triceps extensions. Repetition ranges are provided for each set of each exercise.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    Exercise 01: Incline Bench Press

    4 Sets
    Repetitions-
    1st Set: 15 reps
    2nd Set: 10 reps Exercise 05: Cross Bench Dumbbell Pullover
    3rd & 4th Set: 8-10 reps (Superset)
    2 Sets
    Exercise 02: Flat Bench Dumbbell Hammer Press Repetitions-
    3 Sets 1st Set: 12 reps
    Repetitions- 2nd Set: 12 reps
    1st Set: 10-12 reps
    2nd & 3rd Set: 6-8 reps Exercise 06: Tricep Rope Pushdown
    4 Sets
    Exercise 03: Incline Bench Dumbbell Fly Repetitions-
    3 Sets 1st Set: 15 reps
    Repetitions- 2nd Set: 10-12 reps
    1st Set: 10-12 reps 3rd & 4th Set: 8-10 reps
    2nd & 3rd Set: 12-15 reps
    Exercise 07: Lying Tricep Extension
    Exercise 04: Flat Bench Press 3 Sets
    2 Sets (Superset) Repetitions-
    Repetitions- 1st Set: 10-12 reps
    1st Set: 12 reps 2nd & 3rd Set: 10-12 reps
    2nd Set: 12 reps
    Exercise 01: Lat Pulldown
    4 Sets
    Repetitions-
    1st Set: 15 reps
    2nd Set: 12 reps
    3rd & 4th Set: 8-12 reps Exercise 05: High Pulley Row (Superset)
    2 Sets
    Exercise 02: Curl Grip Barbell Bent Over Row Repetitions-
    4 Sets 1st Set: 15 reps
    Repetitions- 2nd Set: 10-12 reps
    1st Set: 12-15 reps
    2nd, 3rd & 4th Set: 8-10 reps Exercise 06: Barbell Strict Curl
    4 Sets
    Exercise 03: One Arm Low Pully Row Repetitions-
    3 Sets 1st Set: 15 reps
    Repetitions- 2nd Set: 12 reps
    1st Set: 12-15 reps 3rd & 4th Set: 6-8 reps
    2nd & 3rd Set: 8-10 reps
    Exercise 07: Standing One-Arm Cable Curl
    Exercise 04: Lying Two Arm Dumbbell Row 2 Sets
    2 Sets (Superset) Repetitions-
    Repetitions- 1st Set: 12 reps
    1st Set: 15 reps 2nd Set: 8-10 reps
    2nd Set: 10-12 reps
    Exercise 01: Leg Extension
    4 Sets Exercise 04: Walking Lunges
    Repetitions- 2 Sets
    1st Set: 15 reps Repetitions-
    2nd Set: 12 reps 1st Set: 15 reps (with each leg)
    3rd & 4th Set: 8-10 reps 2nd Set: 20 reps (with each leg)

    Exercise 02: Leg Press Exercise 05: Lying Leg Curl


    4 Sets 4 Sets
    Repetitions- Repetitions-
    1st Set: 15 reps 1st Set: 15 reps
    2nd Set: 15 reps 2nd Set: 12 reps
    3rd & 4th Set: 10-12 reps 3rd & 4th Set: 8-10 reps

    Exercise 03: Squats Exercise 06: Standing Calf Raises


    3 Sets 4 Sets
    Repetitions- Repetitions-
    1st Set: 15 reps 25-30 reps for each set
    2nd & 3rd Set: 10-12 reps
    Exercise 01: Arnold Press Exercise 03: One Arm Cable Rear Lateral
    4 Sets 3 Sets
    Repetitions- Repetitions-
    1st Set: 15 reps 15-20 reps each set (each hand)
    2nd Set: 12 reps
    3rd & 4th Set: 8-10 reps Exercise 04: Alternate Front Dumbbell Raises
    3 Sets
    Exercise 02: One Arm Dumbbell Side Lateral Repetitions-
    3 Sets 12-15 reps each set (each hand)
    Repetitions-
    12-15 reps each set (each hand) Exercise 05: Barbell Shrugs
    4 Sets
    Repetitions-
    1st Set: 15 reps
    2nd Set: 12 reps
    3rd & 4th Set: 8-10 reps
    Exercise 01: High Incline Dumbbell curl
    4 Sets Exercise 05: Both Arm Dumbbell Triceps Extension
    Repetitions- 3 Sets
    1st Set: 12 reps (each hand) Repetitions-
    2nd Set: 10 reps (each hand) 1st Set: 12 reps
    3rd & 4th Set: 6-8 reps (each hand) 2nd & 3rd Set: 8-10 reps

    Exercise 02: Lying Cable Curl Exercise 06: Bent Over Rope Triceps Extension
    3 Sets 3 Sets
    Repetitions- Repetitions-
    1st Set: 10 reps 15 Reps Each Set
    2nd & 3rd Set: 8-10 reps
    Exercise 07: Diamond Pushdown
    Exercise 03: 21 Curl 2 Sets
    3 Sets Repetitions-
    Repetitions- 15 Reps (superset)
    21 reps
    Exercise 08: Hammer Dumbbell Curl
    Exercise 04: One-Arm Cable Triceps Pushdown 2 Sets
    4 Sets Repetitions-
    Repetitions- 10-12 Reps (superset)
    1st Set: 15 reps (each hand)
    2nd Set: 12 reps (each hand)
    3rd & 4th Set: 8-10 reps (each hand)

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