Senin, 17 Juni 2013

perbaikan II 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
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










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




















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




















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






























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




















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