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/"
    - Podciaganie Nadchwytem [S] {Najszerszy + Czworoboczny} "https://vm.tiktok.com/ZNRvypXv6/"
    - Wioslowanie Focze [SM] {Czworoboczny} "https://vm.tiktok.com/ZNRvy4FpG/"
    
    Brzuch:
    - Cable Crunches [M] {Prosty Brzucha} "https://vm.tiktok.com/ZNRvSxcWm/ + https://vm.tiktok.com/ZNRvStt4m/"
    - Knee Lifts [SM] {Prosty Brzucha} "https://vm.tiktok.com/ZNRvycMGn/"
    - Side Crunches {Skosne Brzucha} "https://vm.tiktok.com/ZNRvywxnv/"
    - Wood Chopper {Full} "https://vm.tiktok.com/ZNRvyGS5Q/" 
    
    Triceps:
    - Overhead Extension [M] {Long Head} "https://vm.tiktok.com/ZNRvy9RVE/"
    - Skull Crushers Smith [M] {Dluga + Boczna + Srodkowa} "https://vm.tiktok.com/ZNRvSVosE/"
    - Triceps Pushdown [M] {Long Head} "https://vm.tiktok.com/ZNRvSfN16/"
    - Dips [S] {Full} "https://vm.tiktok.com/ZNRvyvEh1/"
    
    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} "https://vm.tiktok.com/ZNRvyC1Hq/"
    - Wyciskanie na Skosie [M] {Gora Klaty} "https://vm.tiktok.com/ZNRvyHBAS/"
    
    Barki:
    - Cable Raises [M] {Boczny akton} "https://vm.tiktok.com/ZNRvS4kLt/"
    - Wyciskanie nad Głowe [SM] {Przedni + Srodkowy akton} "https://vm.tiktok.com/ZNRvSPcc1/"
    - Shoulder Press [M] {Przedni + Srodkowy akton} "https://vm.tiktok.com/ZNRvy9SQv/"
    - Reverse Fly [SM] {Tylne Aktony} "https://vm.tiktok.com/ZNRvygWvF/"
    
    Biceps:
    - Incline Dumbbell Curls [SM] {Long Head} "https://vm.tiktok.com/ZNRvStJb7/"
    - Preacher Curls [M] {Short Head} "https://vm.tiktok.com/ZNRvyQLb4/"
    - Bayesian Curls [M] {Long Head} "https://vm.tiktok.com/ZNRvAJW3q/"
    - Hammer Curls [D] {Short Head} "https://vm.tiktok.com/ZNRvyVSYb/"
    - Spider Curls [SM] {Full} "https://vm.tiktok.com/ZNRvy77kd/"
    
    Nogi:
    - Leg Press [M] {Czworoglowe Ud} "https://vm.tiktok.com/ZNRvSHCv3/"
    - Rumunski Martwy Ciag [SM] {Posladki + Tyl Ud} "https://vm.tiktok.com/ZNRvy4e1n/"
    - Lydki na Smithie [M] {Trójglowy Lydki} "https://vm.tiktok.com/ZNRvSA3Ln/"
    - Leg Curl [M] {Czworoglowy Ud} "https://vm.tiktok.com/ZNRvyT5P6/"
    - Leg Extension [M] {Czworoglowe Ud} "https://vm.tiktok.com/ZNRvAhYkh/"
    
    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)
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    Pull:     (Plecy, Brzuch, Triceps)
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    -
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    Legs:     (Nogi, Przedramiona)
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    Full Body:
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