Program Latihan Untuk Membentuk Bahu
Contoh Latihan 1
1. Barbell Shoulder Press
- 3 set 4-6 rep
2. One-Arm Side Lateral Raise
- 3 set 12 rep
3. Front Plate Raise
- 3 set 12 rep, tahan 3 detik di atas
4. Lying Rear Delt Raise
- 3 set 15 rep
Contoh Latihan 2
1. Seated Side Lateral Raise
- 3 set 8-12 rep
2. Push-Up
- 3 set 4-6 rep
3. Reverse Fly
- 3 set 12 rep
4. Side Lateral Raise
- 3 set 15 rep
Contoh Latihan 3
1. Seated Bent-Over Rear Delt Raise
- 3 set 8-12 rep
2. Dumbbell Shoulder Press
- 3 set 4-6 rep
3. Standing Low-Pulley Deltoid Raise
- 3 set 8-12 rep
4. Barbell Rear Delt Row
- 3 set 12 rep
Contoh Latihan 4
1. Arnold Dumbbell Press
- 3 set 6-8 rep
2. Bent-Over Low-Pulley Side Lateral
- 3 set 12 rep
3. Lying One-Arm Lateral Raise
- 3 set 10 rep
4. Front Dumbbell Raise
- 3 set 12 rep
Contoh Latihan 5
1. One-Arm Side Lateral
- 3 set 8 rep, tahan 3 detik di atas
2. Standing Military Press
- 3 set 6-8 rep
3. Reverse Fly
- 3 set 12 rep
4. Side Lateral Raise
- 3 set 15 rep
Dengan bentuk yang baik dan stimulus yang menyebar dari berbagai sudut, dijamin bahu Anda dapat berkembang dengan optimal. Selamat berlatih!
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