Stykre bein/rygg:
Oppvarming roing 10min - 2114meter
117 kcal
Upper back: 35kgx12, 40kg 10x4
Knebøy: 40kgx15, 50kgx15, 60kgx12, 70kgx8, 75kg 6+6+6
Framover bøyd roing: 45kgx12, 47.5kgx12, 50kg 8x4
Tåhev: 60kgx15, 65kg 12x4
Chins: 7+5+5
Nedtrekk foran: 40kgx12, 45kg 10+10, 50kg 8+8
Leg press: 120kgx10, 160kgx9, 200kgx8, 220kgx7, 250kgx7
Rygg/biceps: 35kgx12, 40kg 8x4
Leg curl: 36kgx15, 41kg12, 45kg 10x4
