12.11.
45min běh/running

Ramena /Shoulders
Tlaky s vč vestoji/Standing Barbell Shoulder Press Overhead
20kg/44lbs x 10
30kg/66lbs x 10
40kg/88lbs x 8
40kg/88lbs x 7

Tlaky na multipressu za hlavou/Smith Machine Shoulder Press Behind Neck
2 x 20kg/44lbs x 10
2 x 30kg/66lbs x 8

Upažování/Lateral Raise
2 x 10kg/22lbs x 10
2 x 12,5kg/27,5lbs x 8

Cable Back Flyes 3 x 8

+ ABS