Lunes
45 min · Alta| latihan | Set | Repetisi | Istirahat |
|---|---|---|---|
| Pull Up | 5 | 8, 8, 8, 8, 8 | 120s |
| Pull Up Eksplosif | 5 | 5, 5, 5, 5, 5 | 120s |
| Scapula Pull | 4 | 12, 12, 12, 12 | 60s |
| Pull Up Negatif | 3 | 8s, 8s, 8s | 90s |
| Pull Up Isometrik | 3 | 10s, 10s, 10s | 60s |
Muscle Up
Spesialisasi Muscle Up
Rencana khusus untuk mencapai Muscle Up pertamamu atau meningkatkan teknik. Mencakup latihan eksplosivitas, transisi, dan kekuatan dip.
Menengah-Mahir
4 hari/minggu
180 menit/minggu
20 latihan
Program
Satu minggu penuh
Tiap latihan tertaut ke entrinya beserta animasi dan eksekusi terperinci.
Martes
45 min · Alta| latihan | Set | Repetisi | Istirahat |
|---|---|---|---|
| Dips Paralel | 5 | 12, 12, 10, 10, 10 | 120s |
| Dips Palang Lurus | 4 | 8, 8, 8, 8 | 120s |
| Dips Rusia | 4 | 6, 6, 6, 6 | 120s |
| Push Up Tertutup | 3 | 12, 12, 12 | 60s |
| Ekstensi Trisep di Lantai | 3 | 15, 15, 15 | 60s |
Jueves
45 min · Alta| latihan | Set | Repetisi | Istirahat |
|---|---|---|---|
| Muscle Up Ketat | 5 | 3, 3, 3, 3, 3 | 180s |
| Pull Up Komando | 4 | 8, 8, 8, 8 | 120s |
| Chin Up | 4 | 10, 10, 10, 10 | 90s |
| Pull Up Typewriter | 3 | 4, 4, 4 | 150s |
| L-Sit Pull Up | 3 | 6, 6, 6 | 120s |
Viernes
45 min · Alta| latihan | Set | Repetisi | Istirahat |
|---|---|---|---|
| Pull Up Dibantu (Resistance Band) | 5 | 6, 6, 6, 6, 6 | 120s |
| Jump Squat | 4 | 15, 15, 15, 15 | 90s |
| Toes to Bar | 4 | 8, 8, 8, 8 | 90s |
| Hollow Body Hold | 3 | 30s, 30s, 30s | 60s |
| Dips Cincin | 3 | 10, 10, 10 | 120s |
Terkait
Program lain
Hipertrofi seluruh tubuh
Push Pull Legs Tingkat Mahir
Kekuatan Atas/Bawah
Lebih suka yang dibuat khusus?
Program-program ini titik awal yang bagus. Aplikasi membangun satu dari skor aslimu per rantai dan peralatan yang kamu punya.
Unduhan gratis · Pro opsional mulai €4,99/bulan