Hareket Set x Tekrar RPE

Squat 5x5 7-8

Bench Press 5x5 7-8
Pause Pulldown 3-5x10-12 8
Incline DB Bench 3x10 8
1.GÜN Row 3-5x8-10 8
Fly 2-3x10-12 8
Side Raise 2-3x10-12 8
Rear Delt Work 2-3x10-12 8
Biceps Curl 5x12 8
Plank 3x60sec

Hareket Set x Tekrar RPE

Squat 5x4 6-7
Bench Press 5x7 6-7
2.GÜN Pause Deadlift 7x3 6
Close Grip Bench Press 4x8-12 7-8
Pull Up(Barfiks) 5x0-15 8
Dumbell Shoulder Press 3x10 8
Biceps Curl 2-3x10-12 8
Plank 3x60 sec 8