Minggu, 07 April 2013

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