1. Barbell row 1x8 185kg 1x12 160kg
2. Lat pulldown 1x9 fullnstack +20kg
3. Supported hammer grip dumbells row 5x12-10 up to 38kg
4. Behind neck latpulldown 4x20-12 + dropset
5. Rear delts row 4x15
6. Preacher barbell curll 4x12-8
7. Drag curl 3x12-10
8. Hammer preacher dumbell curl 2x10
Cardio
30 minut stairmaster
trener, instruktor, zawodnik ifbb
http://www.sfd.pl/Marian__Dziennik_i_porady_dla_Juniorów-t993712.html