Cossack squat 5x5
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | 15 kg | 5 | 5 |
| 2 | 22.5 kg | 5 | 5 |
| 3 | 30 kg | 5 | 5 |
| 4 | 37.5 kg | 5 | 3 |
| 5 | 42.5 kg | 5 | 2 |
Martwy ciąg sumo 70 80 90 100 110 120 130 140x2
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | 70 kg | 2 | 5 |
| 2 | 80 kg | 2 | 5 |
| 3 | 90 kg | 2 | 5 |
| 4 | 100 kg | 2 | 5 |
| 5 | 110 kg | 2 | 5 |
| 6 | 120 kg | 2 | 4 |
| 7 | 130 kg | 2 | 2 |
| 8 | 140 kg | 0 | 0 |
| 9 | 140 kg | 0 | 0 |
Wyciskanie hantli na ławce poziomej 4x8
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | 12.5 kg | 8 | 5 |
| 2 | 20 kg | 8 | 5 |
| 3 | 27.5 kg | 8 | 5 |
| 4 | 35 kg | 7 | 0 |
Wiosłowanie hantlem jednorącz 5x5
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | 15 kg | 5 | 5 |
| 2 | 22.5 kg | 5 | 5 |
| 3 | 30 kg | 5 | 5 |
| 4 | 37.5 kg | 5 | 5 |
| 5 | 45 kg | 5 | 2 |
Super seria:
Kenelly press 5x5
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | 12.5 kg | 5 | 5 |
| 2 | 15 kg | 5 | 5 |
| 3 | 17.5 kg | 5 | 5 |
| 4 | 20 kg | 5 | 3 |
| 5 | 22.5 kg | 4 | 0 |
Młotki 5x5
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | 12.5 kg | 5 | 5 |
| 2 | 15 kg | 5 | 5 |
| 3 | 17.5 kg | 5 | 5 |
| 4 | 20 kg | 5 | 3 |
| 5 | 22.5 kg | 5 | 0 |
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | 5 kg | 6 | 5 |
| 2 | 7.5 kg | 6 | 5 |
| 3 | 10 kg | 6 | 4 |
| 4 | 12.5 kg | 6 | 1 |
| 5 | 15 kg | 4 | 0 |