Styrke rygg/skuldre:
Roing 5min - 1050meter
Upper back: 35kgx12, 40kg 10+10, 45kg 8+8
Stående framoverbøyd roing: 40kgx15, 45kgx12, 47.5kg 10+10, 50kg 8+8
Nedtrekk foran: 40kgx15, 45kgx12, 50kg 10+10, 55kg 8+8
Sittende skulderpress: 12kgx15, 14kgx12, 16kg 9+8+8+8
Sittende roing: 35kgx12, 40kg 10x4
Skulderpress m/stang: 30kg 6+7+7+6
Triceps bak hodet: 20kgx12, 22.5kgx12, 25kg 10x4
Triceps nedpress: 25kg 10+9+10+9
