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MONTH WEEK
SET 1
# DAY 1 STRENGTH SET REP RPE / % SET REP RPE
1 Sumo Dl 1 3 8
2
3
4
5
MONTH WEEK
SET 1
# DAY 2 STRENGTH SET REP RPE / % SET REP RPE
1 Paused Sumo Dl 1 4 RPE 7
2
3
4
5
MONTH WEEK
SET 1
# DAY 3 STRENGTH SET REP RPE / % SET REP RPE
1
2
3
4
5
MONTH WEEK
SET 1
# DAY 4 STRENGTH SET REP RPE / % SET REP RPE
1
2
3
4
5
MONTH WEEK
SET 1
# DAY 5 STRENGTH SET REP RPE / % SET REP RPE
1
2
3
4
5
MONTH WEEK
SET 1
# DAY 6 STRENGTH SET REP RPE / % SET REP RPE
1
2
3
4
5
MONTH WEEK
SET 1
# DAY 1 STRENGTH SET REP RPE / % SET REP RPE
1
2
3
4
5
MONTH WEEK
SET 1
# DAY 2 STRENGTH SET REP RPE / % SET REP RPE
1
2
3
4
5
MONTH WEEK
SET 1
# DAY 3 STRENGTH SET REP RPE / % SET REP RPE
1
2
3
4
5
MONTH WEEK
SET 1
# DAY 4 STRENGTH SET REP RPE / % SET REP RPE
1
2
3
4
5
MONTH WEEK
SET 1
# DAY 5 STRENGTH SET REP RPE / % SET REP RPE
1
2
3
4
5
MONTH WEEK
SET 1
# DAY 6 STRENGTH SET REP RPE / % SET REP RPE
1
2
3
4
5
MONTH WEEK
SET 1
# DAY 1 STRENGTH SET REP RPE / % SET REP RPE
1
2
3
4
5
MONTH WEEK
SET 1
# DAY 2 STRENGTH SET REP RPE / % SET REP RPE
1
2
3
4
5
MONTH WEEK
SET 1
# DAY 3 STRENGTH SET REP RPE / % SET REP RPE
1
2
3
4
5
MONTH WEEK
SET 1
# DAY 4 STRENGTH SET REP RPE / % SET REP RPE
1
2
3
4
5
MONTH WEEK
SET 1
# DAY 5 STRENGTH SET REP RPE / % SET REP RPE
1
2
3
4
5
MONTH WEEK
SET 1
# DAY 6 STRENGTH SET REP RPE / % SET REP RPE
1
2
3
4
5
MONTH WEEK
SET 1
# DAY 1 STRENGTH SET REP RPE / % SET REP RPE
1
2
3
4
5
MONTH WEEK
SET 1
# DAY 2 STRENGTH SET REP RPE / % SET REP RPE
1
2
3
4
5
MONTH WEEK
SET 1
# DAY 3 STRENGTH SET REP RPE / % SET REP RPE
1
2
3
4
5
MONTH WEEK
SET 1
# DAY 4 STRENGTH SET REP RPE / % SET REP RPE
1
2
3
4
5
MONTH WEEK
SET 1
# DAY 5 STRENGTH SET REP RPE / % SET REP RPE
1
2
3
4
5
MONTH WEEK
SET 1
# DAY 6 STRENGTH SET REP RPE / % SET REP RPE
1
2
3
4
5
Squat
h Béo Bench
Deadlif
SET 4 SET 5
REP RPE WEIGHT SET REP RPE WEIGHT
4 RPE 8 130 1 4 RPE 8 130
SET 4 SET 5
REP RPE WEIGHT SET REP RPE WEIGHT
SET 4 SET 5
REP RPE WEIGHT SET REP RPE WEIGHT
SET 4 SET 5
REP RPE WEIGHT SET REP RPE WEIGHT
SET 4 SET 5
REP RPE WEIGHT SET REP RPE WEIGHT
SET 4 SET 5
REP RPE WEIGHT SET REP RPE WEIGHT
SET 4 SET 5
REP RPE WEIGHT SET REP RPE WEIGHT
SET 4 SET 5
REP RPE WEIGHT SET REP RPE WEIGHT
SET 4 SET 5
REP RPE WEIGHT SET REP RPE WEIGHT
SET 4 SET 5
REP RPE WEIGHT SET REP RPE WEIGHT
SET 4 SET 5
REP RPE WEIGHT SET REP RPE WEIGHT
SET 4 SET 5
REP RPE WEIGHT SET REP RPE WEIGHT
SET 4 SET 5
REP RPE WEIGHT SET REP RPE WEIGHT
SET 4 SET 5
REP RPE WEIGHT SET REP RPE WEIGHT
SET 4 SET 5
REP RPE WEIGHT SET REP RPE WEIGHT
SET 4 SET 5
REP RPE WEIGHT SET REP RPE WEIGHT
SET 4 SET 5
REP RPE WEIGHT SET REP RPE WEIGHT
SET 4 SET 5
REP RPE WEIGHT SET REP RPE WEIGHT
SET 4 SET 5
REP RPE WEIGHT SET REP RPE WEIGHT
SET 4 SET 5
REP RPE WEIGHT SET REP RPE WEIGHT
SET 4 SET 5
REP RPE WEIGHT SET REP RPE WEIGHT
SET 4 SET 5
REP RPE WEIGHT SET REP RPE WEIGHT
SET 4 SET 5
REP RPE WEIGHT SET REP RPE WEIGHT
2 ngày là 1 cycle , sau mỗi cycle điền mức tạ và gửi l;ại file cho em
WEIGHT
145 kg