Monday
Squat 5x5
Bench press
Pendlay 5x5
Dips 3x5
Calf raise
Leg curl
Tuesday
Deadlift
Chin up
lateral Raises
Biceps kolano
Calf raise
brzuch z hantlem
Thursday
Squat+leg extension 1 set 4x5, 1x3, 1x8
Pendlay 4x5, 1x3, 1x8
Bench press 4x5, 1x3, 1x8
Incline DB 3x6 30
Chest ropes 3x12
Biceps ropes 3x12
Lateral raises 3x12-15
Friday
Ohp 4x5
Rumun 3x5
pull up 3x10
Tric wyciąg 3x10
Narciarz 3x10
lateral Raises 3x12-15
Allah 3x10