1. Lat pulldown 1x10 fullstack +24kg 1x12 full stack
2. Barbell row 1x8 180kh 1x15 150kg
3. Neutral grip low row 1x10 full stack +24kg 1x15 full stack
4. Behind neck lat pulldown 3x15-12
5. Pullovers 3x15
6. Arm curl 15/12/10/10
7. Dumbell hammer curl 1x10 40kg
Cardio
25 minut stairmaster
trener, instruktor, zawodnik ifbb
http://www.sfd.pl/Marian__Dziennik_i_porady_dla_Juniorów-t993712.html