15.9.
Biceps
Bic. zdvih s EZ/EZ-Bar Curl
27kg/59.5lbs x 10
37kg/81.6lbs x 10
3 x 47kg/103.6lbs x 6

Bic. zdvih na šikmé lav./Incline Dumbbell Curl
12kg/26.4lbs x 8
14kg/30.8lbs x 8
16kg/35.3lbs x 8

Kladiva na Scotovce/Preacher Hammer Dum. Curl
3 x 12kg/26.4lbs x8

Triceps
Tlak na úzko s EZ/Close- Grip Benchpress
27kg/59.5lbs x 10
47kg/103.6lbs x 10
47kg/103.6lbs x 10
57kg/125.7lbs x 8
57kg/125.7lbs x 8

Stahování kladky/Pushdown 4set x 10reps

Kick back 4x 8kg/17.6lbs x 10

Hamstringy
Rumunský MT/Romanian deadlift
50kg/110lbs x 10
70kg/154lbs x 10
70kg/154lbs x 10
70kg/154lbs x 10

Zakopávání/Lying Leg Curls 4 x 10reps + 2 x 15reps

Jídlo:
I. 80g burisony + 100g ov. vloček + protein (40B 120S 8T)
II. 150g rýže + tofu (30B 140S 12T)
III. 150g rýže + cottage + 50g 16%eidamu (40B 120S 16T)
IV. 200g masa (40B)
V. 200g masa (40B)