Bryst, triceps & legger:
Push-up: 20*20*20
Pec-dec: 25kg*15, 30kg 12*12*12
Kabelcross press fra topp: 10kg 12*12*12 7.5kg 15*15
Dips: 10*10*10
Skråbenk stang i smith-maskin: 30kg *12, 32.5kg 10*10, 35kg 8*8
Benkpress benk hantler: 10kg 12*12 12kg 10*12
Smalbenk: 30kg 10*10*10
Benkpress: 30kg 15*15
Sittende brystpress maskin: 35kg 12*12*12*12
Triceps:
Triceps enarms press: 2.5kg 15*15*16
Nedpress kabelcross: 15kg 15*15*15*15
Triceps tau over hodet kabelcross: 12.5kg 15*15*15*15
Triceps nedpress tau: 15*15*15*15 7.5kg, 10kg
Triceps bak hodet, en arms: Hantel 4kg 12x3, i supersett med;
Triceps kick-back: Hantel 4kg 12x3
Legger:
Stående tåhev, flex 1-2 sek i topposisjon: 15x5 50kg
Sittende tåhev: 15x5 35kg
Sittende tåhev: 25kg 20*20*20
