8.1. training with Luděk..the best sparing:o)
20min bicycle

Back
Pullups 3 x 8-8-6

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

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

One Arm Dumbbell Row + Deadlift
35kg/77lbs x 8 + 60kg/132lbs x 8
45kg/99lbs x 6 + 60kg/132lbs x 8
45kg/99lbs x 6 + 60kg/132lbs x 8

Triceps
Close Grip Benchpress
60kg/132lbs x 10
70kg/154lbs x 7
80kg/176lbs x 5
90kg/198.4lbs x 2 + 1

Cable Triceps Extension
25kg/55lbs x 10
30kg/66lbs x 8
35kg/77lbs x 8
25kg/55lbs x 15

Kick Back 3 x 8kg/17.6lbs x 8