Styrke rygg/skuldre:
Upper back: 35kgx12, 40kg 10+10, 45kg 8+8
Stående framoverbøyd roing: 40kgx1, 45kgx12, 47.5kgx10, 50kg 8+8
Arnholdspress: 20kgx15, 35kgx4, 32.5kg 7+6+6+6, 30kgx8
Nedtrekk foran: 45kgx15, 50kgx12, 55kg 8+8+8+10, 60kgx7
Rygghev: Vekskive 10kg 15x4
Fly: 32kgx15, 39kg 10x4
Sittende skulderpress: 12kgx15, 14kgx12, 16kg 8x4
Omvendt flyes: 6kg 12x4
Bicepscurl: 10kgx12, 12kg 10x4
