Safety Powerbuilding

Sanghyo G.

3주간의 점차적인 볼륨 증가후 1주간의 디로딩기간 4주사이클을 3번 반복
RPE값을 잘 지키며 운동, 운동 이후 유산소 20분

TOP세트에서 RPE8 이였다면 5KG 증량, 어께의 경우 2.5kg

a 4-week cycle with 3 weeks of gradual volume increase followed by 1 week of deloading, repeated 3 times. Maintain proper RPE values during exercises, and do 20 minutes of cardio after each workout.

If the top set was at RPE 8, increase the weight by 5kg; for shoulders, increase by 2.5kg.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Lat Pulldown

Seated Wide-Grip Row (Cable)

Bicep Curl (Machine)

Single Arm Row (Dumbbell)

Lying Pullover (Cable)

Pull-Up (Bodyweight)

High Row

Hammer Curl

Ab Wheel

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Incline Bench Press (Dumbbell)

Tricep Rope Push Down (Cable)

Hanging Leg Raise

Squat (Barbell)

Deadlift (Barbell)

Leg Extension

Lying Leg Curl

Overhead Press (Barbell)

Upright Row (Barbell)

Dip (Weighted)

Deadlift (Dumbbell)

1 reviews for Safety Powerbuilding

Sanghyo G.