19.9.
Hamstringy
Rumunský MT/Romanian deadlift + Zakopávání/Lying Leg Curls
4x 50kg/110lbs x 10 + 4 x 10reps

Biceps
Bicepsové zdvihy s jč/Dumbbell Curl
10kg/22lbs x 10
12kg/26.4lbs x 10
14kg/30.8lbs x 10
16kg/35.3lbs x 8
18kg/39.7lbs x 8
18kg/ 39.7lbs x 8

Kladiva/Hammer Curl
3 x 16kg/30.8lbs x 8

Bic. zdvih o koleno/Concentration Curl
3 x 12kg/26.4lbs x 10

Triceps
Úzký bench/Close-Grip Bench Press
60kg/132lbs x 10
70kg/154lbs x 10
80kg/176lbs x 7
85kg/187.4lbs x 5
85kg/187.4lbs x 5

Kliky na bradlech/Triceps Dips + Stahování lana/Pushdown
3 x 8reps + 3 x 35kg/77lbs x 10

Břicho/Abs
Sed leh/Decline Crunches 3x10
Zvedání pánve na balónu/Exercise Ball Pull-In 3x10
Zkracovačky na balónu/Ball Crunch 3 x 20

Dneska dost pomálu....
I. tvaroh (30B)
II. tofu + racia (30B 150S)
III. 200g masa + racia (40B 50S)
IV. imperial (30B)
V. 100g tykve (18B 13S 34T)