1. Rack pull 240kg/8 200kg/12
2. Neutral grip lat pulldown full stack +10kg/7 90kg/12
3. Tbar row narrow grip 4x8 up to 120kg
4. One arm low row 3x12
5a. Cable pullovers 3x15
5b. Face pull 3x20-15
6. Spider curl 20/15/12/12
7. Drag curl 3x12
Cardio
25 minut stairmaster
trener, instruktor, zawodnik ifbb
http://www.sfd.pl/Marian__Dziennik_i_porady_dla_Juniorów-t993712.html