This training has a purpose to build the mass of muscle, so you should understand the ability of your body appropriate with the weight of training. It should be increased longer doing the training.
The kind of trainings guidance and the body part to be trained are as below. You must be consistent to do the cycle of training for 1-4 days and resting for 1-3 days in a week.
MONDAY (Training 1)
Chest
1). Bench Press Barbell 3-4 sets x 6-8 repetitions
2). Incline Press Dumbell 3-4 sets x 6-8 repetitions
3). Dumbell Pull Over 3-4 sets x 6-8 repetitions
4). Pec Dec 3-4 sets x 6-8 repetitions
Triceps
1). Triceps Push Down 3-4 sets x 6-8 repetitions
2). One-handed Triceps 3-4 sets x 6-8 repetitions
3). Skull Crusher 3-4 sets x 6-8 repetitions
Abdominal
1). Center Crunch 3-4 sets x 20-25 repetitions
2). Side Crunch (left and right) 3-4 sets x 20-25 repetitions
3). Hanging Raise 3-4 sets x 20-25 repetitions
TUESDAY (Training 2)
Back
1). Lat Pull Down (Front) 3-4 sets x 6-8 repetitions
2). Seated Row 3-4 sets x 6-8 repetitions
3). Hyperextension 3-4 sets x 6-8 repetitions
Biceps
1). Preacher Curl with Barbell 3-4 sets x 6-8 repetitions
2). Concentration Dumbell 3-4 sets x 6-8 repetitions
3). Hammer Curl 3-4 sets x 6-8 repetitions
Abdominal
1). Center Crunch 3-4 sets x 20-25 repetitions
2). Side Crunch 3-4 sets x 20-25 repetitions
3). Hanging Raise 3-4 sets x 20-25 repetitions
WEDNESDAY (OFF)
THURSDAY (Training 3)
Shoulder
1). Dumbell Press 3-4 sets x 6-8 repetitions
2). Side Lateral Raise 3-4 sets x 6-8 repetitions
3). Rear Lateral Raise 3-4 sets x 6-8 repetitions
4). Dumbell Shrug 3-4 sets x 6-8 repetitions
Legs
1). Leg Press 3-4 sets x 6-8 repetitions
2). Leg Extension 3-4 sets x 6-8 repetitions
3). Leg Curl 3-4 sets x 6-8 repetitions
4). Seated Calf Raise 3-4 sets x 6-8 repetitions
Abdominal
1). Center Crunch 3-4 sets x 20-25 repetitions
2). Side Crunch (left and right) 3-4 sets x 20-25 repetitions
3). Hanging Raise 3-4 sets x 20-25 repetitions
FRIDAY (OFF)
SATURDAY (Training 4)
Chest
1). Incline Press Dumbell 3-4 sets x 6-8 repetitions
2). Pec Dec 3-4 sets x 6-8 repetitions
Back
1). Lat Pull Down (Front) 3-4 sets x 6-8 repetitions
2). Seated Row 3-4 sets x 6-8 repetitions
Shoulder
1). Dumbell Press 3-4 sets x 6-8 repetitions
2). Side Lateral Raise 3-4 sets x 6-8 repetitions
Legs
1). Leg Press 3-4 sets x 6-8 repetitions
2). Leg Curl 3-4 sets x 6-8 repetitions
Bicep
1). Concentration Dumbell 3-4 sets x 6-8 repetitions
Tricep
1). Tricep Push Down 3-4 sets x 6-8 repetitions
Abdominal
1). Center Crunch 3-4 sets x 20-25 repetitions
2). Side Crunch (left and right) 3-4 sets x 20-25 repetitions
3). Hanging Raise 3-4 sets x 20-25 repetitions
SUNDAY (OFF)
Remark:
1). The schedule of training day can be appropriated with the available time.
2). The content of training can be changed as you want, but you should ensure to your trainer to get the maximum result.
3). The last repetition is your body maximum ability, so check the weight and your ability.
4). If you still can raise 10 repetitions, increase the weight of training so in 6-8 repetitions, you get failure point (you can’t raise anymore).
5). You do sport 3-5 times in a week.
(Source: Sportindo.com)
