3.12.
Triceps
Úzký bench/Close-Grip Bench Press
50kg/110lbs x 10
50kg/110lbs x 10
60kg/132lbs x 8
70kg/154lbs x 6
75kg/165.4lbs x 6

FR. tlak s jč v sedě/Dumbbell One Arm Triceps Extension
12,5kg/27.5lbs x 8

FR. tlak s jč vleže/Dumbbell Lying Tricpes Extension
12,5kg/27.5lbs x8
15kg/33lbs x 8
17,5kg/38.6lbs x 8

Stahování kladky/Pushdown
3 x 50kg/110lbs x 8

Biceps
Bic. zdvih s vč/Bieps Barbell Curl
3 x 40kg/88lbs x 6

Kladiva/Hammer Curl
3 x 20kg/44lbs x 8

Bic. zdvih o koleno/Knee Curl
3 x 12,5kg/27.5lbs x 8

Calves
Výpony na legpressu/Legpress Calf Press 5 x 12 - 30