25.11.
50min kolo/bicycle

Benchpress
60kg/132lbs x 10
80kg/176lbs x 8
90kg/198.4lbs x 6
100kg/220lbs x 3
110kg/242lbs x 1
110kg/242lbs x 1
60kg/132lbs x 10
40kg/88lbs x 25
40kg/88lbs x 25

Triceps
Kick Back
6kg/13lbs x 10
8kg/17.6lbs x 10
10kg/22lbs x 8
10kg/22lbs x 8

Kliky na bradlech/Dips
weight without 10x
10kg/22lbs x 8
15kg/33lbs x 8
weight without 10x

Fr. tlak spodní kladka/Cable Triceps Extension 4 x 8-10

Biceps
Bic. zdvih s vč/Barbell Biceps Curl
20kg/44lbs x 12
30kg/66lbs x 12
35kg/77lbs x 8
35kg/77lbs x 8

Kladiva/Hammer Curl
4 x 14kg/30.8lbs x 10

Bic. zdvih o koleno/Knee Bic Curl
2 x 10kg/22lbs x 10
2 x 14kg/30.8lbs x 8

+ ABS