Buat rutinitas latihan push-pull-leg yang bisa kulakukan 6 kali seminggu.

Hari 1 (push): 5x5 Bench Press 3x8 Incline Bench Press 3x8 Overhead Press 3x8-12 Triceps Pushdown 3x8-12 Triceps Extension superset dengan 3x8-12 Raise Lateral Hari 2 (pull): 1x5 Deadlift 3x8 Lat Pulldown 3x8 Seated Row 3x12-15 Face Pull 4x8-12 Incline Curl 4x8-12 Hammer Curl Hari 3 (kaki): 2x5 Squat 3x8 Romanian Deadlift 3x8 Leg Press 3x8-12 Seated Leg Curl 3x8-12 Standing Calf Raise Hari 4: (push) 5x5 Overhead Press 3x8 Incline Curch Press 3x8 Standing Bench Press 3x8 Bench Press 3x8-12 Pushdown 3x8 Triceps Extension superset dengan 3x8-12 Raise Lateral Hari 5 (pull): 5x5 Overhead Pull 3x8 Lat Pulldown 3x8 12 Incline Curl 4x8 Hammer Curl Hari 3x8 Squat 3x12 Squat Legs Romanian Deadlift 3x8 Legs 3x8 Lat Lat Lat Lat Lat Lat Lat Lat Lat Lat Lat Lat Lat Lat Lat Lat Lat Lat Lat Lat Lat Lat Lat Lat Lat Lat Lat Lat Lat Lat Lat Lat Lat Lat Lat Lat Lat Lat 3x 3x 12 12 Day 3x8 Seat 3x8 Seat 3x8 Hammer Press 3x8 Seat 3x8 Seat 3x8 Hammer 3x8