1GÜN PAZARTESİ DEADLİFT 5x10 2SP 5SN FRONT SQUAT 3X10 MACHINE ROW 5X10 BDL 4X8 AĞIRLIKLI BARFİKS BARBELL CURL CORE 2.GÜN SALI SQUAT 5X10 85 2SP 5SN BENCH PRESS 5X10 2SP 5SN OVERHEAD PRESS 5X10 CLOSE GRİP BENCH LEG EXTENSİON AĞIRLIKLI DİPS 5X10 DUMBELL ARKA KOL LATERAL RAİSE RPE 7 8 RPE 7 8 Calculate Max Weight 120 0 0 0 Input your best set(s) for one exercise: Max: 125,65 10 9,5 9 8,5 8 7,5 7 6,5 6 1 125,65 122,89 120 117,99 115,85 113,96 112,08 110,32 108,44 3.GÜN PERŞEMBE DEADLİFT 3X5 FRONT SQUAT 3X10 AĞIRLIKLI BARFİKS LAT PULL DOWN 5X10 MACHİNE ROW 5X10 BARBELL CURL CORE RPE 9 4.GÜN CUMA SQUAT 3X5 BENCH PRESS 3X5 DUMBELL PRESS 3X10 İNCLİNE BENCH LEG EXTENSİON AĞIRLIKLI DİPS 5X10 DUMBELL ARKA KOL LATERAL RAİSE RPE 8 9 Reps 2 6 6 6 Effort 10 8 7 8 Max 125,65 0 0 0 2 120 117,99 115,85 113,96 112,08 110,32 108,44 106,8 105,17 3 115,85 113,96 112,08 110,32 108,44 106,8 105,17 103,54 101,9 4 112,08 110,32 108,44 106,8 105,17 103,54 101,9 100,39 98,76 Made using the following video as g https://www.youtube.com/watch? If you want to change the RPE Char sheet. Current values based on char http://articles.reactivetrainingsyste 5 6 108,44 105,17 106,8 103,54 105,17 101,9 103,54 100,39 101,9 98,76 100,39 97,25 98,76 95,75 97,25 94,36 95,75 92,86 using the following video as guidance: /www.youtube.com/watch?v=kxeSS8n3WNI want to change the RPE Chart percentages, you can do so on the "Chart" Current values based on chart from: articles.reactivetrainingsystems.com/2015/11/29/beginning-rts/ 7 101,9 100,39 98,76 97,25 95,75 94,36 92,86 90,84 88,83 8 98,76 97,25 95,75 94,36 92,86 90,84 88,83 87,2 85,44 9 95,75 94,36 92,86 90,84 88,83 87,2 85,44 83,81 82,05 10 92,86 90,84 88,83 87,2 85,44 83,81 82,05 80,42 78,66 11 88,83 87,2 85,44 83,81 82,05 80,42 78,66 77,02 75,26 12 85,44 83,81 82,05 80,42 78,66 77,02 75,26 73,63 71,87