Przysiady ze sztangą z przodu 9x2
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | 40 kg | 2 | 5 |
| 2 | 47.5 kg | 2 | 5 |
| 3 | 55 kg | 2 | 5 |
| 4 | 62.5 kg | 2 | 5 |
| 5 | 67.5 kg | 2 | 5 |
| 6 | 72.5 kg | 2 | 5 |
| 7 | 77.5 kg | 2 | 5 |
| 8 | 82.5 kg | 2 | 5 |
| 9 | 85 kg | 1 | 3 |
Wyciskanie żołnierskie 9x2
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | 20 kg | 2 | 5 |
| 2 | 27.5 kg | 2 | 5 |
| 3 | 32.5 kg | 2 | 5 |
| 4 | 37.5 kg | 2 | 5 |
| 5 | 42.5 kg | 2 | 5 |
| 6 | 47.5 kg | 2 | 5 |
| 7 | 52.5 kg | 2 | 2 |
| 8 | 57.5 kg | 2 | 2 |
| 9 | 60 kg | 1 | 0 |
Podciąganie na drążku z podchwytem 6x2
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | bez | 2 | 5 |
| 2 | 5 kg | 2 | 5 |
| 3 | 10 kg | 2 | 5 |
| 4 | 15 kg | 2 | 3 |
| 5 | 20 kg | 2 | 1 |
| 6 | bez | 8 | 0 |
Pompki na poręczach 7x2
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | bez | 2 | 5 |
| 2 | 5 kg | 2 | 5 |
| 3 | 10 kg | 2 | 5 |
| 4 | 15 kg | 2 | 5 |
| 5 | 20 kg | 2 | 5 |
| 6 | 25 kg | 2 | 3 |
| 7 | bez | 2 | 1 |
GHRy 5x5
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | 5 kg | 5 | 5 |
| 2 | 10 kg | 5 | 5 |
| 3 | 15 kg | 5 | 5 |
| 4 | 20 kg | 5 | 3 |
| 5 | 25 kg | 5 | 0 |
Planck bokiem 0 0 0x30
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | bez | 30 | 5 |
| 2 | bez | 30 | 3 |
| 3 | bez | 30 | 0 |