Pazartesi Set x Tekrar

Bench Press 4×6-8 RIR 1-2, Son set Failure

İncline Dumbell Press 4×6-8 RIR 1-2, Son set Failure
Cable Cross 3×12-15 Failure
Overhead Press 4×8-10 RIR 1-2
Lateral Raise 4×12-15 Beyond Failure
Rear Delt 3×12-15 Beyond Failure
Triceps Pushdown 4×8-10 Failure

Salı Set x Tekrar

Lat Pulldown 4×8-10 RIR 1-2, Son set Failure
Barbell Row 4×8-10 RIR 1-2, Son set Failure
Cable Row 3×12-15 Failure
Rope Pullover 3×12-15 Failure
Pull Up 1xMax Failure
Barbell Curl 4×8-10 RIR 1 Failure
Dumbell Curl 4×8-10 RIR Failure

Çarşamba Set x Tekrar

4×8-10
Squat RIR 1-2
2×12-15
4×8-10
Leg Press RIR 1-2
2×12-15
Leg Curl 5×12-15 Failure
Calf Raise 4×12-15 Failure

Cuma Set x Tekrar

İncline Dumbell Press 4×6-8 RIR 1-2
Cable Cross 3×12-15 Failure
Overhead Press 4×8-10 RIR 1-2
3×8-10 Failure
Lateral Raise
3×12-15 Beyond Failure
Rear Delt 3×12-15 Failure
Triceps Pushdown 4×8-10 Failure

Cumartesi Set x Tekrar

Lat Pulldown 4×8-10 RIR 1-2, Son set Failure
Cable Row 4×12-15 Failure
Romanian Deadlift 4×8-10 RIR 1-2
Dumbell Curl 5×8-10 Failure
Leg Press 5×8-10 RIR 1-2
Calf Raise 4×15-20 Failure