program latihan strenght hypertropi (1,5 bulan) herdiansyah agus

Metode hypertropi
Beban latihan 30 – 60 %
Repetisi : korelasi antara 30% (14x) sampai 60% (8x)
Gerak (irama kontraksi) perlahan
gerakan	1			2			3			4			5			6			7			8			9			10			11			12			13			14			15			16			17			18
	beban	repetisi	set	beban	repetisi	set	beban	repetisi	set	beban	repetisi	set	beban	repetisi	set	beban	repetisi	set	beban	repetisi	set	beban	repetisi	set	beban	repetisi	set	beban	repetisi	set	beban	repetisi	set	beban	repetisi	set	beban	repetisi	set	beban	repetisi	set	beban	repetisi	set	beban	repetisi	set	beban	repetisi	set	beban	repetisi	set
Chest press	14,211	14	3	14,211	14	4	14,211	14	5	18,948	12	3	18,948	12	4	18,948	12	5	23,685	10	3	23,685	10	4	23,685	10	5	23,685	10	3	23,685	10	4	23,685	10	5	18,948	12	3	18,948	12	4	18,948	12	5	14,211	14	3	14,211	14	4	14,211	14	5
Squat	31,578	14	3	31,578	14	4	31,578	14	5	42,104	12	3	42,104	12	4	42,104	12	5	52,63	10	3	52,63	10	4	52,63	10	5	52,63	10	3	52,63	10	4	52,63	10	5	42,104	12	3	42,104	12	4	42,104	12	5	31,578	14	3	31,578	14	4	31,578	14	5
Baterfly atau pectoral deck	19,737	14	3	19,737	14	4	19,737	14	5	26,316	12	3	26,316	12	4	26,316	12	5	32,895	10	3	32,895	10	4	32,895	10	5	32,895	10	3	32,895	10	4	32,895	10	5	26,316	12	3	26,316	12	4	26,316	12	5	19,737	14	3	19,737	14	4	19,737	14	5
punggung dan perut (duduk)	27,069	14	3	27,069	14	4	27,069	14	5	36,092	12	3	36,092	12	4	36,092	12	5	45,115	10	3	45,115	10	4	45,115	10	5	45,115	10	3	45,115	10	4	45,115	10	5	36,092	12	3	36,092	12	4	36,092	12	5	27,069	14	3	27,069	14	4	27,069	14	5
rowing	16,842	14	3	16,842	14	4	16,842	14	5	22,456	12	3	22,456	12	4	22,456	12	5	28,07	10	3	28,07	10	4	28,07	10	5	28,07	10	3	28,07	10	4	28,07	10	5	22,456	12	3	22,456	12	4	22,456	12	5	16,842	14	3	16,842	14	4	16,842	14	5
Leg press	54,135	14	3	54,135	14	4	54,135	14	5	72,18	12	3	72,18	12	4	72,18	12	5	90,225	10	3	90,225	10	4	90,225	10	5	90,225	10	3	90,225	10	4	90,225	10	5	72,18	12	3	72,18	12	4	72,18	12	5	54,135	14	3	54,135	14	4	54,135	14	5
tarik lengan arah perut (alat rowing)	17,763	14	3	17,763	14	4	17,763	14	5	23,684	12	3	23,684	12	4	23,684	12	5	29,605	10	3	29,605	10	4	29,605	10	5	29,605	10	3	29,605	10	4	29,605	10	5	23,684	12	3	23,684	12	4	23,684	12	5	17,763	14	3	17,763	14	4	17,763	14	5
sit up	30%	14	3	30%	14	4	30%	14	5	40%	12	3	40%	12	4	40%	12	5	50%	10	3	50%	10	4	50%	10	5	50%	10	3	50%	10	4	50%	10	5	40%	12	3	40%	12	4	40%	12	5	30%	14	3	30%	14	4	30%	14	5
dorong lengan (alat squat)	9,288	14	3	9,288	14	4	9,288	14	5	12,384	12	3	12,384	12	4	12,384	12	5	15,48	10	3	15,48	10	4	15,48	10	5	15,48	10	3	15,48	10	4	15,48	10	5	12,384	12	3	12,384	12	4	12,384	12	5	9,288	14	3	9,288	14	4	9,288	14	5
back up	30%	14	3	30%	14	4	30%	14	5	40%	12	3	40%	12	4	40%	12	5	50%	10	3	50%	10	4	50%	10	5	50%	10	3	50%	10	4	50%	10	5	40%	12	3	40%	12	4	40%	12	5	30%	14	3	30%	14	4	30%	14	5
side by side	21,054	14	3	21,054	14	4	21,054	14	5	28,072	12	3	28,072	12	4	28,072	12	5	35,09	10	3	35,09	10	4	35,09	10	5	35,09	10	3	35,09	10	4	35,09	10	5	28,072	12	3	28,072	12	4	28,072	12	5	21,054	14	3	21,054	14	4	21,054	14	5
pinggul	30%	14	3	30%	14	4	30%	14	5	40%	12	3	40%	12	4	40%	12	5	50%	10	3	50%	10	4	50%	10	5	50%	10	3	50%	10	4	50%	10	5	40%	12	3	40%	12	4	40%	12	5	30%	14	3	30%	14	4	30%	14	5