Metode
hypertropi |
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Beban latihan 30 – 60 % |
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Repetisi
: korelasi antara 30% (14x) sampai 60% (8x) |
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Gerak (irama kontraksi)
perlahan |
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gerakan |
1 |
2 |
3 |
beban |
repetisi |
set |
beban |
repetisi |
set |
beban |
repetisi |
set |
Chest press |
15 |
14 |
4 |
15 |
14 |
4 |
15 |
14 |
4 |
Squat |
25 |
14 |
4 |
25 |
14 |
4 |
25 |
14 |
4 |
Baterfly atau pectoral deck |
15 |
14 |
4 |
15 |
14 |
4 |
15 |
14 |
4 |
rowing |
15 |
14 |
4 |
15 |
14 |
4 |
15 |
14 |
4 |
Leg press |
20 |
14 |
4 |
20 |
14 |
4 |
20 |
14 |
4 |
tarik lengan (alat rowing) |
15 |
14 |
4 |
15 |
14 |
4 |
15 |
14 |
4 |
sit up |
30% |
14 |
4 |
30% |
14 |
4 |
30% |
14 |
4 |
dorong lengan (alat squat) |
15 |
6 |
4 |
15 |
6 |
4 |
15 |
6 |
4 |
back up |
30% |
14 |
4 |
30% |
14 |
4 |
30% |
14 |
4 |
side by side |
20 |
14 |
3x3 |
20 |
14 |
3x3 |
20 |
14 |
3x3 |
pinggul |
30% |
14 |
3x3x3 |
30% |
14 |
3x3x3 |
30% |
14 |
3x3x3 |
angkle |
30% |
14 |
4 |
30% |
14 |
4 |
30% |
14 |
4 |
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gerakan |
4 |
5 |
6 |
beban |
repetisi |
set |
beban |
repetisi |
set |
beban |
repetisi |
set |
Chest press |
20 |
13 |
4 |
20 |
13 |
4 |
20 |
13 |
4 |
Squat |
30 |
13 |
4 |
30 |
13 |
4 |
30 |
13 |
4 |
Baterfly atau pectoral deck |
20 |
13 |
4 |
20 |
13 |
4 |
20 |
13 |
4 |
rowing |
20 |
13 |
4 |
20 |
13 |
4 |
20 |
13 |
4 |
Leg press |
25 |
13 |
4 |
25 |
13 |
4 |
25 |
13 |
4 |
tarik lengan (alat rowing) |
20 |
13 |
4 |
20 |
13 |
4 |
20 |
13 |
4 |
sit up |
40% |
13 |
4 |
40% |
13 |
4 |
40% |
13 |
4 |
dorong lengan (alat squat) |
15 |
8 |
4 |
15 |
8 |
4 |
15 |
8 |
4 |
back up |
2kg |
13 |
4 |
2kg |
13 |
4 |
2kg |
13 |
4 |
side by side |
25 |
13 |
3x3 |
25 |
13 |
3x3 |
25 |
13 |
3x3 |
pinggul |
30% |
13 |
3x3x3 |
30% |
13 |
3x3x3 |
30% |
13 |
3x3x3 |
angkle |
10kg |
13 |
4 |
10kg |
13 |
4 |
10kg |
13 |
4 |
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gerakan |
7 |
8 |
9 |
beban |
repetisi |
set |
beban |
repetisi |
set |
beban |
repetisi |
set |
Chest press |
25 |
12 |
4 |
25 |
12 |
4 |
25 |
12 |
4 |
Squat |
35 |
12 |
4 |
35 |
12 |
4 |
35 |
12 |
4 |
Baterfly atau pectoral deck |
25 |
12 |
4 |
25 |
12 |
4 |
25 |
12 |
4 |
rowing |
25 |
12 |
4 |
25 |
12 |
4 |
25 |
12 |
4 |
Leg press |
30 |
12 |
4 |
30 |
12 |
4 |
30 |
12 |
4 |
tarik lengan (alat rowing) |
25 |
12 |
4 |
25 |
12 |
4 |
25 |
12 |
4 |
sit up |
50% |
12 |
4 |
50% |
12 |
4 |
50% |
12 |
4 |
dorong lengan (alat squat) |
15 |
10 |
4 |
15 |
10 |
4 |
15 |
10 |
4 |
back up |
4kg |
12 |
4 |
4kg |
12 |
4 |
4kg |
12 |
4 |
side by side |
30 |
12 |
3x3 |
30 |
12 |
3x3 |
30 |
12 |
3x3 |
pinggul |
30% |
12 |
3x3x3 |
30% |
12 |
3x3x3 |
30% |
12 |
3x3x3 |
angkle |
20kg |
12 |
4 |
20kg |
12 |
4 |
20kg |
12 |
4 |
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gerakan |
10 |
11 |
12 |
beban |
repetisi |
set |
beban |
repetisi |
set |
beban |
repetisi |
set |
Chest press |
25 |
12 |
4 |
25 |
12 |
4 |
25 |
12 |
4 |
Squat |
35 |
12 |
4 |
35 |
12 |
4 |
35 |
12 |
4 |
Baterfly atau pectoral deck |
25 |
12 |
4 |
25 |
12 |
4 |
25 |
12 |
4 |
rowing |
25 |
12 |
4 |
25 |
12 |
4 |
25 |
12 |
4 |
Leg press |
30 |
12 |
4 |
30 |
12 |
4 |
30 |
12 |
4 |
tarik lengan (alat rowing) |
25 |
12 |
4 |
25 |
12 |
4 |
25 |
12 |
4 |
sit up |
50% |
12 |
4 |
50% |
12 |
4 |
50% |
12 |
4 |
dorong lengan (alat squat) |
15 |
10 |
4 |
15 |
10 |
4 |
15 |
10 |
4 |
back up |
4kg |
12 |
4 |
4kg |
12 |
4 |
4kg |
12 |
4 |
side by side |
30 |
12 |
3x3 |
30 |
12 |
3x3 |
30 |
12 |
3x3 |
pinggul |
30% |
12 |
3x3x3 |
30% |
12 |
3x3x3 |
30% |
12 |
3x3x3 |
angkle |
20kg |
12 |
4 |
20kg |
12 |
4 |
20kg |
12 |
4 |
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gerakan |
13 |
14 |
15 |
beban |
repetisi |
set |
beban |
repetisi |
set |
beban |
repetisi |
set |
Chest press |
20 |
13 |
4 |
20 |
13 |
4 |
20 |
13 |
4 |
Squat |
30 |
13 |
4 |
30 |
13 |
4 |
30 |
13 |
4 |
Baterfly atau pectoral deck |
20 |
13 |
4 |
20 |
13 |
4 |
20 |
13 |
4 |
rowing |
20 |
13 |
4 |
20 |
13 |
4 |
20 |
13 |
4 |
Leg press |
25 |
13 |
4 |
25 |
13 |
4 |
25 |
13 |
4 |
tarik lengan (alat rowing) |
20 |
13 |
4 |
20 |
13 |
4 |
20 |
13 |
4 |
sit up |
40% |
13 |
4 |
40% |
13 |
4 |
40% |
13 |
4 |
dorong lengan (alat squat) |
15 |
8 |
4 |
15 |
8 |
4 |
15 |
8 |
4 |
back up |
2kg |
13 |
4 |
2kg |
13 |
4 |
2kg |
13 |
4 |
side by side |
25 |
13 |
3x3 |
25 |
13 |
3x3 |
25 |
13 |
3x3 |
pinggul |
30% |
13 |
3x3x3 |
30% |
13 |
3x3x3 |
30% |
13 |
3x3x3 |
angkle |
10kg |
13 |
4 |
10kg |
13 |
4 |
10kg |
13 |
4 |
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gerakan |
16 |
17 |
18 |
beban |
repetisi |
set |
beban |
repetisi |
set |
beban |
repetisi |
set |
Chest press |
15 |
14 |
4 |
15 |
14 |
4 |
15 |
14 |
4 |
Squat |
25 |
14 |
4 |
25 |
14 |
4 |
25 |
14 |
4 |
Baterfly atau pectoral deck |
15 |
14 |
4 |
15 |
14 |
4 |
15 |
14 |
4 |
rowing |
15 |
14 |
4 |
15 |
14 |
4 |
15 |
14 |
4 |
Leg press |
20 |
14 |
4 |
20 |
14 |
4 |
20 |
14 |
4 |
tarik lengan (alat rowing) |
15 |
14 |
4 |
15 |
14 |
4 |
15 |
14 |
4 |
sit up |
30% |
14 |
4 |
30% |
14 |
4 |
30% |
14 |
4 |
dorong lengan (alat squat) |
15 |
6 |
4 |
15 |
6 |
4 |
15 |
6 |
4 |
back up |
30% |
14 |
4 |
30% |
14 |
4 |
30% |
14 |
4 |
side by side |
20 |
14 |
3x3 |
20 |
14 |
3x3 |
20 |
14 |
3x3 |
pinggul |
30% |
14 |
3x3x3 |
30% |
14 |
3x3x3 |
30% |
14 |
3x3x3 |
angkle |
30% |
14 |
4 |
30% |
14 |
4 |
30% |
14 |
4 |