Hipertrofi

Push Pull Legs Tingkat Mahir

Rutin PPL 6 hari untuk hipertrofi maksimal. Setiap kelompok otot dilatih dua kali seminggu dengan volume tinggi. Membutuhkan pemulihan yang baik.

Mahir 6 hari/minggu 300 menit/minggu 30 latihan

Program

Satu minggu penuh

Tiap latihan tertaut ke entrinya beserta animasi dan eksekusi terperinci.

50 min · Alta

latihan	Set	Repetisi	Istirahat
Push Up Standar	4	15, 15, 12, 12	90s
Dips Paralel	4	12, 12, 10, 10	120s
Pike Push Up	4	12, 10, 10, 8	90s
Push Up Tertutup	3	12, 10, 10	60s
Ekstensi Trisep di Lantai	3	15, 15, 15	60s

50 min · Alta

latihan	Set	Repetisi	Istirahat
Pull Up	4	10, 10, 8, 8	120s
Chin Up	4	10, 8, 8, 8	120s
Australian Pull Up	4	15, 15, 12, 12	90s
Face Pull di Cincin	3	15, 15, 15	60s
Plank Isometrik	3	60s, 60s, 60s	45s

50 min · Alta

latihan	Set	Repetisi	Istirahat
Air Squat	4	20, 20, 20, 20	90s
Bulgarian Squat	4	12, 12, 10, 10	120s
Lunges	4	15, 15, 15, 15	90s
Calf Raise	5	20, 20, 20, 20, 20	45s
Leg Raise (Bar)	3	15, 15, 12	60s

50 min · Alta

latihan	Set	Repetisi	Istirahat
Push Up Decline	4	15, 12, 12, 10	120s
Dips Cincin	4	10, 10, 8, 8	120s
HS Push Up (Dinding)	3	8, 6, 6	120s
Push Up Archer	3	8, 8, 8	90s
Ekstensi Trisep di Dinding	3	15, 15, 15	45s

50 min · Alta

latihan	Set	Repetisi	Istirahat
Pull Up Lebar	4	10, 8, 8, 8	120s
L-Sit Pull Up	3	8, 8, 6	120s
Tuck Front Lever	4	15s, 15s, 15s, 15s	90s
Pull Up Archer	3	6, 6, 6	120s
Skin the Cat	3	5, 5, 5	90s

50 min · Alta

latihan	Set	Repetisi	Istirahat
Pistol Squat Assisted	4	8, 8, 6, 6	120s
Cossack Squat Bebas	4	12, 12, 10, 10	90s
Jump Squat	4	15, 15, 12, 12	120s
Sissy Squat	3	10, 10, 10	90s
Toes to Bar	3	8, 8, 8	90s

Terkait

Hipertrofi

Kekuatan

Keterampilan

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