Skuldre:
Militærpress, push press: 20kgx20 30kg 8x3
Sidehev, skråstilt en arms: Hantel 2.5kg 15x3
Sidehev: Hantel 2.5kg 12x3
Facepull: 18kgx15 23kg 12x3
Dag 5: Triceps og Biceps
Nedpress kabelcross: 32kg 15x2, 36kg 12x2
Triceps enarms press: 5kg 15x3
Biceps enarmscurl: 5kg 18x3
Triceps tau over hodet kabelcross: 32kg 15.15.12.12
Triceps nedpress tau: 14kg 12x3
Dips: 10x3 sakte
Triceps bak hodet, en arms: Hantel 4kg 12x3, i supersett med;
Triceps kick-back: Hantel 4kg 12x3
Stående bicepscurl stang: 22kgx10, 20kg 10.10, 15kgx15
Stående hantel bicepscurl: 16.16.16 10kg, 8kgx2
Hanmercurl: Hantler Droppsett 6kg, 5kg, 4kg, 3kg, 12reps
Biceps curl stang kabelcross: 15x3, 6.25kg, 5kgx2
