Zakroki ze sztangą z przodu 32,5 42,5 52,5x10
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | 32.5 kg | 10 | 5 |
| 2 | 42.5 kg | 10 | 5 |
| 3 | 52.5 kg | 10 | 3 |
Push press 42,5 47,5 52,5 57,5 62,5x5
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | 42.5 kg | 5 | 5 |
| 2 | 47.5 kg | 5 | 5 |
| 3 | 52.5 kg | 5 | 5 |
| 4 | 57.5 kg | 5 | 5 |
| 5 | 62.5 kg | 5 | 2 |
Podciąganie na drążku podchwytem 5x5
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | bez | 5 | 5 |
| 2 | 7.5 kg | 5 | 4 |
| 3 | 12.5 kg | 5 | 1 |
| 4 | 7.5 kg | 5 | 3 |
| 5 | bez | 5 | 3 |
Pompki na poręczach 5x5
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | bez | 5 | 5 |
| 2 | 7.5 kg | 5 | 5 |
| 3 | 12.5 kg | 5 | 4 |
| 4 | 17.5 kg | 5 | 2 |
| 5 | 12.5 kg | 5 | 3 |
Pullover na wyciągu z linkami 3x12
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | 17.5 kg | 12 | 5 |
| 2 | 25 kg | 12 | 4 |
| 3 | 32.5 kg | 7 | 0 |
Uginanie nóg na piłce 3x max
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | bez | 12 | 0 |
| 2 | bez | 10 | 0 |
| 3 | bez | 13 | 0 |