Poniedzialek:   {Push}   "Klata + Barki + Triceps + Kaptury" (18)

1 Bench Press - 3x8
2 Dumbbell Bench Press - 2x8
3 Lateral Raises - 3x10
4 Shoulder Press - 2x12
5 Triceps Exstension - 3x10
6 Pec Dec - 3x8-10
7 Barbell Shrugs - 2x12


Sroda:   {Pull}   "Plecy + Biceps" (19)

1 Seated Cable Row - 2x10-12
2 Wide Grip Dumbbell Seal Row - 3x10-12
3 Lat Pulldown - 3x12
4 Reverse Fly - 3x10
5 Beyasian Curl - 2x10
6 Preacher Curl - 3x12
7 Seated Hammer Curl - 3x12


Piatek:   {Legs}   "Nogi + Łydki + Brzuch + Przedramiona" (21)

1 Leg Curl - 3x12
2 Leg Extension - 3x12
3 Leg Press - 3x8
4 Calf Raises - 2x10
5 Side Crunches - 3x12
6 Front Crunches - 3x10
7 Wrist Curl - 2x12
8 Wrist Extension - 2x12


Niedziela:   {Upper} "Klata + Barki + Triceps + Plecy + Biceps + Brzuch" (23)

1 Bench Press - 3x8
2 Lateral Raises - 3x10
3 Skull Crashers - 3x12
4 Lat Pulldown - 3x12
5 Seated Cable Row - 2x12
6 Preacher Curl - 3x12
7 Front Crunches - 3x12
8 Pec Dec - 3x10