LOTY 2011 baru saja usai, dan sang jawara telah dinobatkan. Rayhan Febrian siap menjadi duta baru L-Men dan menginspirasi gaya hidup sehat. Kompetisi telah berlalu, namun bukan berarti Anda yang belum berkesempatan menjadi salah satu finalis jadi patah semangat. Kerja keras dan sikap positif dibarengi latihan fitnes yang konsisten menjadi kunci untuk mencapai kesuksesan, dan langkah awal harus diambil saat ini juga.
Untuk itu, ada sedikit “bocoran” untuk Anda tentang menu latihan Rayhan, sang jawara LOTY 2011. Anggap ini sebagai tantangan, dan buktikan Anda layak menjadi L-Men of the Year 2012! Can you cope with the training?
Weekly Exercise Routine |
| Monday | Break |
| Tuesday |
Chest | Abs | Triceps |
| Barbell flat bench press | 4 x 12-15 | Elevated crunch | 5 x 50 | Triceps pushdown | 4 x 12-15 |
| Decline barbell press | 4 x 12-15 | Reverse grip triceps pushdown | |
| Cable crossover | 4 x 12-15 | Dumbbell side bend | 5 x 20 | Neutral grip triceps pushdown | |
| Chest fly/pectoral | 4 x 12-15 |
| Dumbbell fly | 4 x 12-15 | Hanging leg raise | 5 x 20 | Dumbbell triceps kickback | 4 x 12-15 |
| Dumbbell lying pullover | 4 x 12-15 |
|
| Wednesday |
Shoulder | Abs | Biceps |
| Military press | 4 x 12-15 | Elevated crunch | 5 x 50 | Close grip EZ-bar biceps curl | 4 x 12-15 |
| Arnold press | 4 x 12-15 |
| Dumbbell lateral raise | 4 x 12-15 | Dumbbell side bend | 5 x 20 | Cable biceps curl | 4 x 12-15 |
| Front deltoid raise to horizontal | 4 x 12-15 |
| Barbell shrug | 4 x 12-15 | Hanging leg raise | 5 x 20 | Biceps curl-standing-alternated | 4 x 12-15 |
| Barbell upright row | 4 x 12-15 |
|
| Thursday | Break |
| Friday |
Back | Abs | Triceps |
| Lat Pull Down | 4 x 12-15 | Elevated crunch | 5 x 50 | Triceps pushdown | 4 x 12-15 |
| Nuetral Grip Seated Cabell Row | 4 x 12-15 | Dumbbell side bend | 5 x 20 | Reverse grip triceps pushdown | 4 x 12-15 |
| EZ bar bent over row | 4 x 12-15 | Hanging leg raise | 5 x 20 | Neutral grip triceps pushdown | 4 x 12-15 |
| Dumbbell one arm bent over row | 4 x 12-15 | Dumbbell triceps kickback | 4 x 12-15 |
|
| Saturday |
Legs | Abs | Biceps |
| Barbell squat | 4 x 12-15 | Elevated crunch | 5 x 50 | Close grip EZ-bar biceps curl | 4 x 12-15 |
| Calf extension | 4 x 12-15 | Dumbbell side bend | 5 x 20 | Cable biceps curl | 4 x 12-15 |
| Dynamic lunge | 4 x 12-15 |
| Legs curl | 4 x 12-15 | Hanging leg raise | 5 x 20 | Biceps curl-standing-alternated | 4 x 12-15 |
| Legs extension | 4 x 12-15 |
|
| Sunday |
Cardio | Abs |
| Treadmill/Static cycle/Swimming | 20-30 min | Elevated crunch | 5 x 50 |
| Dumbbell side bend | 5 x 20 |
| Hanging leg raise | 5 x 20 |
|
Jadi, sudah siapkah Anda menjadi jawara LOTY 2012?
Accept this challenge and ready to train like L-Men of The Year!
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