Strenght Training (cycling)

Article

pirates_sparrow • 9 years ago • 2,717 viewed

As Salam. Berikut Saya kongsikan sedikit info.
Monday

Hack Squat, 3 set (rep 20,15,15)

Dumbell Lunges 3 set (rep 20,15,15)

Incline Press 3 set (rep 20,15,15)

Bench Press 3 set (rep 20,15,15)

Cable Cross Over 3 set (rep 20,15,15)

Bicep Curl (cable) (rep 20,15,15)

Alternate Dumbell Biceps Curl (rep 20,15,15)

Wenesday

Stiff lagged Deadlift 3 set (rep 20,15,15)
Vertical Leg Press 3 set (rep 20,15,15)
Barber Shoulder Press 3 set (rep 20,15,15)
Wide Bar Front Raises (cable) 3 set (rep 20,15,15)
Dumbell Shrug 3 set (rep 20,15,15)
Tricep Push Down (cable) 3 set (rep 20,15,15)
Dumbell Tricep Extension 3 set (rep 20,15,15)

Friday

Leg Extension 3 set (rep 20,15,15)
Leg Curl 3 set (rep 20,15,15)
Lat Pull Down 3 set (20,15,15)
One Arm Row 3 set (20,15,15)
Narrow Grip Pull Down 3 set (20,15,15)
Fore Arm Dumbell (up) 3 set (20,15,15)
Fore Arm Dumbell (down) 3 set (rep 20,15,15)