Dita 1 – Chest + Triceps + Abs
Chest
- Bench Press: 5x5 @ 72–76kg
- Incline Dumbbell Press: 4x8 @ 32kg
- Dumbbell Flyes: 4x12 @ 12kg
Triceps
- Close-Grip Bench Press: 4x6-8 @ 65kg
- Dips Weighted: 4x8 +5–10kg
- Tricep Pushdown: 4x12
Abs
- Hanging Leg Raises: 4x12
- Weighted Plank: 3x1min
- Ab Wheel Rollouts: 4x12
Dita 2 – Back + Biceps + Abs
Back
- Deadlift: 5x5 @ 95kg
- Barbell Row: 4x8 @ 70kg
- Pull-ups Weighted: 5x8 +5kg
- Lat Pulldown: 4x10
Biceps
- Barbell Curl: 4x10 @ 30–35kg
- Hammer Curl: 3x12 @ 16–18kg
- Concentration Curl: 3x12 @ 12kg
Abs
- Hanging Leg Raises: 4x12
- Weighted Plank: 3x1min