# Antreman Planı 8 Hafta

```1G&Uuml;N PAZARTESİ
FRONT SQUAT 3X10
MACHINE ROW 5X10
BDL 4X8
AĞIRLIKLI BARFİKS
BARBELL CURL
CORE
2.G&Uuml;N SALI
SQUAT 5X10 85 2SP 5SN
BENCH PRESS 5X10 2SP 5SN
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.G&Uuml;N PERŞEMBE
FRONT SQUAT 3X10
AĞIRLIKLI BARFİKS
LAT PULL DOWN 5X10
MACHİNE ROW 5X10
BARBELL CURL
CORE
RPE 9
4.G&Uuml;N 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
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:
want to change the RPE Chart percentages, you can do so on the &quot;Chart&quot;
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
```