4.1.
Back
Pullups 3 x 8

Lat Pulldown
40kg/88lbs x 10
45kg/99lbs x 8
50kg/110lbs x 6
50kg/110lbs x 6

Bent Over Barbell Row
50kg/110lbs x 10
60kg/132lbs x 8
70kg/154lbs x 6
80kg/176lbs x 6

Deadlift
100kg/220lbs x 10
120kg/264.5lbs x 7
130kg/286.6lbs x 5
140kg/308.6lbs x 3
150kg/330.7lbs x 2
100kg/220lbs x 6

Stahování kladky před tělem/Straight Arm Pulldown
60kg/132lbs x 10
70kg/154lbs x 10
70kg/154lbs x 8

Triceps
Close Grip Benchpress
60kg/132lbs x 8
60kg/132lbs x 8
70kg/154lbs x 6
70kg/154lbs x 6

Dumbbell Lying Tricpes Extension
12kg/26.5lbs x 10
14kg/30.8lbs x 8
14kg/30.8lbs x 8

Pushdowns 4 x 8

+ Abs
3.1.
30min orbitrack

Chest
Benchpress
60kg/132lbs x 10
70kg/154lbs x 10
80kg/176lbs x 8
90kg/198.4lbs x 6
100kg/220lbs x 3
110kg/242lbs x 0
110kg/242lbs x 1
60kg/132lbs x 10

Dumbell Incline Press
30kg/66lbs x 10
30kg/66lbs x 8
30kg/66lbs x 6
30kg/66lbs x 6

Dumbbell Incline Flyes
2 x 18kg/39.6lbs x 10
2 x 20kg/44lbs x 8

Ramena/Shoulders
Back Flyes 4 x 30kg/66lbs x 10

Shoulder Machine Press 4 x 10-8-6-6

Smith Machine Press Overhead
40kg/88lbs x 10
45kg/99lbs x 8
45kg/99lbs x 8
50kg/110lbs x 6
50kg/110lbs x 6

Lateral Raise
8kg/17.6lbs x 10
2 x 10kg/22lbs x 10

Upright Barbell Row 3 x 30kg/66lbs x 8-10