1. Db rdl 4x15** up to 30kg + bands (red black) plus regres 30kg/20
2. Sumo db sq 4x15 up to 30kg + band (green)
3. Db leg curl 4x15* 31kg
4. Bulgarian split sq with db 4x10 up to 31kg
5. Sisyphers 4x10 up to bw + 5kg
6. Leg extensions 4x20 with bands (red black yellow)
7a. Hip thrust with mini bands 4x20
7b. Lying bad girl with mini bands 4x20
8. Single leg calf raises 4x10
Cardio
60 minut po treningu
Drugie 60 minut wieczorem
trener, instruktor, zawodnik ifbb
http://www.sfd.pl/Marian__Dziennik_i_porady_dla_Juniorów-t993712.html