Przysiady ze sztangą z przodu 20 27,5 32,5 37,5 42,5+20x5
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | 20 kg | 5 | 5 |
| 2 | 27.5 kg | 5 | 5 |
| 3 | 32.5 kg | 5 | 5 |
| 4 | 37.5 kg | 5 | 3 |
| 5 | 42.5+20 kg | 5 | 2 |
Wyciskanie żołnierskie 2,5 7,5 12,5 17,5 22,5+20x5
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | 2.5 kg | 5 | 5 |
| 2 | 7.5 kg | 5 | 5 |
| 3 | 12.5 kg | 5 | 5 |
| 4 | 17.5 kg | 5 | 5 |
| 5 | 22.5+20 kg | 5 | 3 |
Podciąganie na drążku z podchwytem 5x5
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | bez | 5 | 3 |
| 2 | bez | 5 | 1 |
| 3 | bez | 5 | 1 |
| 4 | bez | 5 | 0 |
| 5 | bez | 4 | 0 |
Pompki na poręczach 0 0 0 0 0x5
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | bez | 5 | 5 |
| 2 | bez | 5 | 4 |
| 3 | bez | 5 | 4 |
| 4 | bez | 5 | 2 |
| 5 | bez | 5 | 0 |
GHRy 0 0 0 0 0x5
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | bez | 5 | 3 |
| 2 | bez | 5 | 3 |
| 3 | bez | 5 | 2 |
| 4 | bez | 5 | 1 |
| 5 | bez | 5 | 0 |
Planck bokiem 0 0 0 0 0x30
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | bez | 30 | 5 |
| 2 | bez | 30 | 4 |
| 3 | bez | 30 | 3 |
| 4 | bez | 30 | 2 |
| 5 | bez | 30 | 1 |