perbaikan I 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
NO	gerakan	1			2			3
		beban	repetisi	set	beban	repetisi	set	beban	repetisi	set
1	Chest press	15	14	2	15	14	2	15	14	2
2	Squat	25	14	3	25	14	3	25	14	3
3	Baterfly atau pectoral deck	20	14	2	20	14	2	20	14	2
4	rowing	15	14	2	15	14	2	15	14	2
5	Leg press	25	14	3	25	14	3	25	14	3
6	tarik lengan arah perut (alat rowing)	15	14	2	15	14	2	15	14	2
7	sit up	30%	14	3	30%	14	3	30%	14	3
8	dorong lengan (alat squat)	15	10	2	15	10	2	15	10	2
9	back up	30%	14	3	30%	14	3	30%	14	3
10	side by side	20	14	2X2	20	14	2X2	20	14	2X2
11	pinggul	30%	14	3X2X2	30%	14	3X2X2	30%	14	3X2X2
12	angkle	30%	14	3	30%	14	3	30%	14	3
NO	gerakan	4			5			6
		beban	repetisi	set	beban	repetisi	set	beban	repetisi	set
1	Chest press	20	13	2	20	13	2	20	13	2
2	Squat	30	13	3	30	13	3	30	13	3
3	Baterfly atau pectoral deck	25	13	2	25	13	2	25	13	2
4	rowing	20	13	2	20	13	2	20	13	2
5	Leg press	30	13	3	30	13	3	30	13	3
6	tarik lengan arah perut (alat rowing)	20	13	2	20	13	2	20	13	2
7	sit up	40%	13	3	40%	13	3	40%	13	3
8	dorong lengan (alat squat)	15	11	2	15	11	2	15	11	2
9	back up	5kg	13	3	5kg	13	3	5kg	13	3
10	side by side	25	13	2X2	25	13	2X2	25	13	2X2
11	pinggul	40%	13	3X2X2	40%	13	3X2X2	40%	13	3X2X2
12	angkle	10kg	13	3	10kg	13	3	10kg	13	3
NO	gerakan	7			8			9
		beban	repetisi	set	beban	repetisi	set	beban	repetisi	set
1	Chest press	25	12	2	20	12	2	20	12	2
2	Squat	35	12	3	30	12	3	30	12	3
3	Baterfly atau pectoral deck	30	12	2	25	12	2	25	12	2
4	rowing	25	12	2	20	12	2	20	12	2
5	Leg press	35	12	3	30	12	3	30	12	3
6	tarik lengan arah perut (alat rowing)	25	12	2	20	12	2	20	12	2
7	sit up	50%	12	3	50%	12	3	50%	12	3
8	dorong lengan (alat squat)	15	13	2	15	13	2	15	13	2
9	back up	10kg	12	3	10kg	12	3	10kg	12	3
10	side by side	30	12	2X2	25	12	2X2	25	12	2X2
11	pinggul	50%	12	3X2X2	50%	12	3X2X2	50%	12	3X2X2
12	angkle	20kg	12	3	20kg	12	3	20kg	12	3
NO	gerakan	10			11			12
		beban	repetisi	set	beban	repetisi	set	beban	repetisi	set
1	Chest press	25	12	2	20	12	2	20	12	2
2	Squat	35	12	3	30	12	3	30	12	3
3	Baterfly atau pectoral deck	30	12	2	25	12	2	25	12	2
4	rowing	25	12	2	20	12	2	20	12	2
5	Leg press	35	12	3	30	12	3	30	12	3
6	tarik lengan arah perut (alat rowing)	25	12	2	20	12	2	20	12	2
7	sit up	50%	12	3	50%	12	3	50%	12	3
8	dorong lengan (alat squat)	15	13	2	15	13	2	15	13	2
9	back up	10kg	12	3	10kg	12	3	10kg	12	3
10	side by side	30	12	2X2	25	12	2X2	25	12	2X2
11	pinggul	50%	12	3X2X2	50%	12	3X2X2	50%	12	3X2X2
12	angkle	20kg	12	3	20kg	12	3	20kg	12	3
NO	gerakan	13			14			15
		beban	repetisi	set	beban	repetisi	set	beban	repetisi	set
1	Chest press	20	13	2	20	13	2	20	13	2
2	Squat	30	13	3	30	13	3	30	13	3
3	Baterfly atau pectoral deck	25	13	2	25	13	2	25	13	2
4	rowing	20	13	2	20	13	2	20	13	2
5	Leg press	30	13	3	30	13	3	30	13	3
6	tarik lengan arah perut (alat rowing)	20	13	2	20	13	2	20	13	2
7	sit up	40%	13	3	40%	13	3	40%	13	3
8	dorong lengan (alat squat)	15	11	2	15	11	2	15	11	2
9	back up	5kg	13	3	5kg	13	3	5kg	13	3
10	side by side	25	13	2X2	25	13	2X2	25	13	2X2
11	pinggul	40%	13	3X2X2	40%	13	3X2X2	40%	13	3X2X2
12	angkle	10kg	13	3	10kg	13	3	10kg	13	3
NO	gerakan	16			17			18
		beban	repetisi	set	beban	repetisi	set	beban	repetisi	set
1	Chest press	15	14	2	15	14	2	15	14	2
2	Squat	25	14	3	25	14	3	25	14	3
3	Baterfly atau pectoral deck	20	14	2	20	14	2	20	14	2
4	rowing	15	14	2	15	14	2	15	14	2
5	Leg press	25	14	3	25	14	3	25	14	3
6	tarik lengan arah perut (alat rowing)	15	14	2	15	14	2	15	14	2
7	sit up	30%	14	3	30%	14	3	30%	14	3
8	dorong lengan (alat squat)	15	10	2	15	10	2	15	10	2
9	back up	30%	14	3	30%	14	3	30%	14	3
10	side by side	20	14	2X2	20	14	2X2	20	14	2X2
11	pinggul	30%	14	3X2X2	30%	14	3X2X2	30%	14	3X2X2
12	angkle	30%	14	3	30%	14	3	30%	14	3