Styrke rygg/skuldre:
Torso rotation: 35kg 30+30, 40kg 25+25, 45kg 20+20, 50kg 15+15
Stående framoverbøyd roing: 40kgx15, 45kg 12x3
Nedtrekk foran: 45kgx15, 47kgx12, 57kgx8+8, 47kgx12
Sittende roing: 33kgx15, 40kg 12x3
Omvendt flyes: 6kg 12x4
Fronthev: 6kg 12x4
Sittende skulderpress: 12kgx15, 14kgx12, 16kg 8x4
Back extension: 62.5x15, 70kgx15, 80kgx12, 90kg 12+12+12
Divering seated row: 32kg 12x3
Triceps tau: 12.5kgx20, 15kgx15, 17.5kgx12, 21kgx10
Skulderpress,stangx12
