Poniedzialek:   {Push}   "Klata + Barki + Triceps + Kaptury"

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


Sroda:   {Pull}   "Plecy + Biceps"

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


Piatek:   {Legs}   "Nogi + Łydki + Brzuch + Przedramiona"

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


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