bahi metod

cuma buat orang yang udah putus asa, ribet soalnya

*GUIDE!!*
- Use a rep range of 4–6 reps.
- Add 1 rep each session.
- Once the program is completed, restart it and begin with the weight you used in Week 5.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Seated Dip (Machine)

Chest Fly (Cable)

Lateral Raise (Cable)

Single Arm Tricep Extension (Cable)

Tricep Pushdown (Cable)

Puss

Lat Pulldown

Lat Pulldown (Close Grip)

Seated Row (Cable)

Single Arm Iso Row

Rear Delt Fly (Machine)

Bicep Curl (Dumbbell)

Hammer Curl

Reverse Bicep Curl (Dumbbell)

pulll

Bench Press (Dumbbell)

cashback

Lateral Raise (Dumbbell)

solder

Leg Press

Leg Extension

Hip Adductor (Machine)

Seated Calf Raise

lek (quad focus)

Hamstring Curl

lek (hams focus)

Back Extension (Weighted)

Cable Crunch

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