Zakroki ze sztangą z przodu 30 37,5 45 52,5 60x6
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | 30 kg | 6 | 10 |
| 2 | 37.5 kg | 6 | 10 |
| 3 | 45 kg | 6 | 10 |
| 4 | 52.5 kg | 6 | 8 |
| 5 | 60 kg | 6 | 7 |
Push press 40 45 50 55 60 65 70x3
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | 40 kg | 3 | 10 |
| 2 | 45 kg | 3 | 10 |
| 3 | 50 kg | 3 | 10 |
| 4 | 55 kg | 3 | 8 |
| 5 | 60 kg | 3 | 8 |
| 6 | 65 kg | 3 | 6 |
| 7 | 70 kg | 3 | 3 |
Podciąganie na drążku podchwytem 7x3
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | bez | 3 | 10 |
| 2 | 5 kg | 3 | 8 |
| 3 | 10 kg | 3 | 6 |
| 4 | 15 kg | 3 | 5 |
| 5 | 20 kg | 3 | 1 |
| 6 | 15 kg | 3 | 2 |
| 7 | 10 kg | – | 4 |
Pompki na poręczach 7x3
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | bez | 3 | 10 |
| 2 | 12.5 kg | 3 | 8 |
| 3 | 17.5 kg | 3 | 6 |
| 4 | 22.5 kg | 3 | 3 |
| 5 | 27.5 kg | 3 | 1 |
| 6 | 22.5 kg | 3 | 3 |
| 7 | 17.5 kg | 3 | 3 |
Pullover na wyciągu z linkami 4x8
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | 20 kg | 8 | 10 |
| 2 | 25 kg | 8 | 10 |
| 3 | 30 kg | 8 | 5 |
| 4 | 35 kg | 7 | 0 |
Uginanie nóg na piłce 3x max
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | bez | 22 | 0 |
| 2 | bez | 15 | 0 |
| 3 | bez | 15 | 0 |