28.10.
Hrudník/Chest
Benchpress
60kg/132lbs x 10
80kg/176lbs x 8
90kg/198.4lbs x 6
100kg/220lbs x 4
110kg /242.5lbs x 1
110kg/242.5lbs x 1
80kg/176lbs x 6
60kg/132lbs x 8

Tlaky na multipressu/Incline Smith Press
40kg/88lbs x 8
50kg/110lbs x 8
50kg/110lbs x 6
50kg/110lbs x 6

Rozpažky/Dumbbell Flyes
16kg/35.2lbs x 10
18kg/39.7lbs x 8
3 x 20kg/44lbs x 6-8

Biceps
Bic. zdvih s jč/Dumbbell Curl
4 x 20kg/44lbs x 6-8

Kladiva/Hammer Curl
3 x 20kg/44lbs x 6-8
22kg/48.5lbs x 6

Scotova lavice jč/One Arm Dumbbell Preacher Curl
2 x 10kg/22lbs x 10

25min kolo/bicycle
20min veslování/rowing

ABS
Zvedání nohou na míčiBall Reverse crunch 3 x 15
Přítahy kolen na míči/Exercise Ball Pull-In 3 x 12
Sed leh na šikmé lavici/Crunches 3 x 15

+ stretch