Hasumo ver 2 (1) (1) (1)

Create a program for my own, who busy for study, work, and want to build a power and physical body too. Keep going we are young

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Deadlift (Barbell)

Rear Delt Fly (Cable)

Wide Grip Lat Pulldown

Lat Pulldown (Close Grip)

Seated Row (Cable)

Seated Wide-Grip Row (Cable)

Hammer Curl

Preacher Curl (Barbell)

Hammer Curl (Cable)

Back day + biceps 

Squat (Barbell)

Bench Press (Smith Machine)

Bulgarian Split Squat (Dumbbell)

Leg Curl

Leg Extension

Good Morning

Back Extension

Squat + bench + legsp

Bench Press (Barbell)

Front Squat (Barbell)

Dumbbell Bench Pullover

Skull Crusher (Dumbbell)

Incline Cable Chest Press

Tricep Rope Push Down (Cable)

Single Arm Tricep Extension (Cable)

Goblet Squat

Bench day

Seated Military Press (Smith Machine)

Dumbbell Row

Lateral Raise (Cable)

Face Away Cable Curl

Single Arm High Row (Cable)

Standing Pullover (Cable)

Shoulders + arms 

Chest Press (Machine)

Incline Chest Press (Machine)

Chest Fly (Cable)

Lat Pulldown

One Arm Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Chest + tricep + shoulders

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