Styrke overkropp:
Dips: 18+13+11
Arnholdspress: 12kgx12, 14kg 7x4
Framoverbøyd roing: 45kgx12, 47.5kgx10, 50kg 8x4, 52.5kg 8+8
Delta/fly (tryst): 45kgx15, 52kgx4
Total abdominal: 55kgx25, 60kgx20, 65kgx15, 70kgx10
Nedtrekk foran: 40kgx12, 45kgx10, 50kg 8x4
Skulderpress: 22.5kgx12, 30kg 5x4
Bicepscurl hantler: 10kgx12, 12kg 10x4
