Styrke bryst/armer:
Benkpress: 20kgx20, 30kgx15, 40kgx12, 45kgx10, 47.5kgx8, 50kg 6+5+6
Hengende magehev: 25x4
Abdominal crunch: 41kgx30, 45kg 20x4
Dips: 18+15+13
Flyes i kabelmaskin: Droppsett 12.5kgx8, 10kgx8, 7.5kgx8 x3 serier
Triceps nedpress, stang: 21kg 10x4
i supersett med; triceps bak hodet: Hantler 20kg 10x4
Bicepscurl: Hantler 10kgx12 12kg 10x3
Triceps nedpress, tau: 17.5kg 12x3
TRX crunch: 20x4 i supersett med; liggende magehev 30x4
Bicepscurl med stang: Bio-reps 20kgx12, 25kg 4+4+4+4+3+3+2
