Styrke rygg/skuldre/mage:
Hangups: 7
Stående framoverbøyd roing: 40kgx15, 45kgx12, 47.5kgx10, 50kg 8x4
Magehev benk: 20x4
Skulderpress: 20kgx15, 35kg 5+5, 32.5kg 7+7, 30kgx8
Nedtrekk foran: 45kgx15, 50kgx12, 55kg 8x4, 50kgx12
Situps benk: 30+30
Skulderpress front: Hantler 6kg 12x4
Omvendt flyes: 6kg 12x4
Sittende skulderpress: 12kgx15, 14kgx12, 16kg 8x4
Lower back: 55kg 15x4, 60kgx14
Dips triceps: 20, Vektskive 10kgx20, vektskive 15kgx15, vektskive 20kg 12x4
