PROGRAM FITNESS IBAF TRAINING
Oleh: Fikri Bakti Ridayana (2202783) MEN
DAY 1
Bench press/dumbbell 8 – 12 x 3
Barbell Row/dumbbell row 8 – 12 x 3
Leg press 6 - 8 x 4
Leg curl 8 – 12 x 3
Lateral raise 8 – 12 x 3
Bicep curl/preacer curl 8 – 12 x 3
Dumbbell trciep extencion/cable push down 8 – 12 x 3 DAY 2
Squat/leg press 6 – 8 x 4
Leg curl 8 – 12 x 3
Shoulder press/overhead press 8 - 12 x 3
Chest fly 8 – 12 x 3
Pull up/chin up/cable pull down 8 – 12 x 3
Dumbbell tricep extencion/ cable push down 8 – 12 x 3
Bicep curl/preacer curl 8 – 12 x 3
DAY 3
Deadlift 6 – 8 x 3
Barbell row/dumbbell row 8 – 12 x 3
Incline dumbbell press ( 15°−30° ) 8 - 12 x 3
Leg extencion 8 - 12 x 3
Lateral raise 8 – 12 x 3
Bicep curl/preacer curl 8 – 12 x 3
Dumbbell tricep extencion/ cable push down 8 – 12 x 3
WOMEN
DAY 1
Squat 6 – 8 x 3
Lunges 8 – 12 x 3
Leg curl 8 – 12 x 3
Barbell row/dumbbell row 8 - 12 x 3
Shoulder press/overhead press 8 - 12 x 3
Cable fly 8 – 12 x 3
Dumbbell tricep extencion/ cable push down 8 – 12 x 3
DAY 2
Deadlift 6 – 8 x 3
Bulgarian split squat 8 - 12 x 3
Leg extencion 8 – 12 x 3
Cable fly 8 - 12 x 3
Cable pull down 8 - 12 x 3
Lateral raise 8 – 12 x 3
Bicep curl/preacer curl 8 – 12 x 3
DAY 3
Goblet squat 8 – 10 x 3
Leg press 6 - 8 x 3
Leg curl 8 – 12 x 3
Barbell row/dumbbell row 8 - 12 x 3
Shoulder press/overhead press 8 - 12 x 3
Cable fly 8 – 12 x 3
Bicep curl/preacer curl 8 – 12 x 3
