Styrke rygg/skuldre/mage:
Abs 20kg: 50+50
Abs skrå 20kg: 50+50
Upper back: 35kgx12, 40kg 10+10, 45kg 8+8
Stående framoverbøyd roing: 40kgx15, 45kgx12, 47.5kgx10, 50kg 8x4
Magehev benk: 25x4
Situps: 30+30+30+30+30
Militærpress: 20kgx15, 35kg 6+6+5+5
Nedtrekk foran: 45kgx15, 50kgx12, 55kg 8x4, 45kgx12
Omvendt flyes: 6kg 12x4
Frontpress: 6kg 12x4
Sittende skulderpress: 12kgx15, 14kgx12, 16kg 8x4
Lower back: 55kg 15x3, 60kg 15+15
Triceps dips: Vektskive 10kgx20, 20kg 15x4
Triceps nedpress: 22.5kg 12x3
Sidehev: 20x4
