Przysiady ze sztangą z przodu 45 50 55 60 65x5
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | 45 kg | 5 | 5 |
| 2 | 50 kg | 5 | 5 |
| 3 | 55 kg | 5 | 5 |
| 4 | 60 kg | 5 | 5 |
| 5 | 65 kg | 5 | 5 |
Wyciskanie żołnierskie 20 25 30 35 40 45x4
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | 20 kg | 4 | 5 |
| 2 | 25 kg | 4 | 5 |
| 3 | 30 kg | 4 | 5 |
| 4 | 35 kg | 4 | 5 |
| 5 | 40 kg | 4 | 5 |
| 6 | 45 kg | 4 | 5 |
Podciąganie na drążku z podchwytem 5x5
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | bez | 5 | 3 |
| 2 | bez | 5 | 1 |
| 3 | bez | 5 | 0 |
| 4 | bez | 5 | 0 |
| 5 | bez | 4 | 0 |
Pompki na poręczach 5x5
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | bez | 5 | 5 |
| 2 | bez | 5 | 5 |
| 3 | bez | 5 | 2 |
| 4 | bez | 4 | 0 |
| 5 | bez | 5 | 0 |
GHRy 0 4 8 8 12x5
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | bez | 5 | 5 |
| 2 | 4 kg | 5 | 5 |
| 3 | 8 kg | 5 | 4 |
| 4 | 8 kg | 5 | 4 |
| 5 | 12 kg | 5 | 1 |
Planck bokiem 0 0 0 0 0x30
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | bez | 30 | 4 |
| 2 | bez | 30 | 3 |
| 3 | bez | 30 | 3 |
| 4 | bez | 30 | 2 |
| 5 | bez | 30 | 1 |