Tabelka [Waga; Kalorie Dzienne; Woda; Sen]

Cwiczenia fajne:

    Plecy:
    - Lat Pulldown [M] {Najszerszy grzbietu} "https://vm.tiktok.com/ZNRvSpgfN/"
    - TBar Row [SM] {Czworoboczny} "https://vm.tiktok.com/ZNRvSUxVa/"
    - Reverse Fly [SM] {} ""
    - Podciaganie Nadchwytem [S] {} ""
    - Wioslowanie Focze [SM] {Czworoboczny} ""
    
    Brzuch:
    - Cable Crunches [M] {} "https://vm.tiktok.com/ZNRvSxcWm/ + https://vm.tiktok.com/ZNRvStt4m/"
    - Knee Lifts [SM] {} ""
    - Side Crunches {} ""
    - Wood Chopper {} "" 
    
    Triceps:
    - Overhead Extension [M] {} ""
    - Skull Crushers Smith [M] {} "https://vm.tiktok.com/ZNRvSVosE/"
    - Triceps Pushdown [M] {Long Head} "https://vm.tiktok.com/ZNRvSfN16/"
    - Dips [S] {} ""
    
    Klata:
    - Incline Smith Podchwyt [S] {Góra Klaty} "https://vm.tiktok.com/ZNRvSA9Ny/"
    - Pec Deck [M] {Dol Klaty} "https://vm.tiktok.com/ZNRvSaahJ/"
    - Wyciskanie na Plasko [M] {Dol Klaty} ""
    - Wyciskanie na Skosie [M] {Gora Klaty} ""
    
    Barki:
    - Cable Raises [M] {} "https://vm.tiktok.com/ZNRvS4kLt/"
    - Wyciskanie nad Głowe [SM] {} "https://vm.tiktok.com/ZNRvSPcc1/"
    - Shoulder Press [M] {} ""
    
    Biceps:
    - Incline Dumbbell Curls [SM] {Long Head} "https://vm.tiktok.com/ZNRvStJb7/"
    - Preacher Curls [M] {Short Head} ""
    - Bayesian Curls [M] {Long Head} "https://vm.tiktok.com/ZNRvAJW3q/"
    - Hammer Curls [D] {} ""
    - Spider Curls [SM] {} ""
    
    Nogi:
    - Leg Press [M] {} "https://vm.tiktok.com/ZNRvSHCv3/"
    - Rumunski Martwy Ciag [SM] {} ""
    - Lydki na Smithie [M] {} "https://vm.tiktok.com/ZNRvSA3Ln/"
    - Leg Curl [M] {} ""
    - Leg Extension [M] {} ""
    
    Przedramiona:
    - Wrist Curls [SM] {Full} "https://vm.tiktok.com/ZNRvALwwS/"
    - Wrist Extensions [SM] {Full} "https://vm.tiktok.com/ZNRvALwwS/"
    

Plan Trenignowy:

    Push:     (Klata, Barki, Biceps)
    -
    -
    -
    
    
    Pull:     (Plecy, Brzuch, Triceps)
    -
    -
    -
    
    Legs:     (Nogi, Przedramiona)
    -
    -
    -
    
    Full Body:
    -
    -
    -