Styrke bein/mage:
Abs 20kg: 50+50
Abs skrå 20kg: 50+50
Knebøy: 40kgx20, 50kgx15, 60kgx12, 70kg 10x4, 60kgx
Hangups: 9+8+7+7
Tåhev: 60kgx15, 65kgx12, 70kg 10x4, 65kgx15
Magehev (benk): 20x4
Nedtrekk foran: 45kgx15, 50kgx12, 55kg 8x4
Leg curl: 36kgx15, 41kgx12, 45kg 10x4
Hengende magehev: 20x4
Total abdominal: 55kgx30, 60kgx25, 65kgx20, 70kgx15
Rygghev: Vektskive 10kg 15x4
Sidehev: 20x4
Situps benk: 30+30
Utfall fra benk: Hantler 10kg 12x3
1t 30min
puls: max 156,78%. avg 110,55%.
kcal 367
vekt: 59.7kg
