23.9.
40min orbitrack

Back
Veslování/Seated Cable Rows
55kg/121.2lbs x 10
65kg/143.3 x 10
75kg/165.4lbs x 8
75kg/165.4lbs x 8

Přítahy jč k pasu/One Arm Dumbbell Row
37,5kg/82.7lbs x 8
40kg/88lbs x 8
45kg/99kbs x 6
45kg/99lbs x 6

Přítahy na stroji/Machine Row
55kg/121.2lbs x 10
3 x 65kg/143.3lbs x 10

Extenze/Extensions 3x10reps

Abs
Zvedání nohou na fitballu/Ball Leg Raise 3 x 15
Zvedání pánve na fitballu/Exercise Ball Pull-In 3 x 10
Zkracovačky/Ball Crunch 3 x 15
Sed leh hlavou dolu/Decline Crunch 3 x 10

I. litr zeleninového džusu (32S)
II. burisony + špladové pukance + protein (40B 130S)
III. racia + tofu (30B 7T 130S)
IV. 200g masa + zelenina (40B)
V. 200g masa (40B)
VI. cottage + 20% eidam (55B 19T)