Zakroki ze sztangą z przodu 32,5 40 47,5 55 62,5x6
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | 32.5 kg | 6 | 10 |
| 2 | 40 kg | 6 | 10 |
| 3 | 47.5 kg | 6 | 9 |
| 4 | 55 kg | 6 | 6 |
| 5 | 62.5 kg | 6 | 3 |
Push press 40 47,5 52,5 57,5 62,5 67,5 72,5x3
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | 40 kg | 3 | 10 |
| 2 | 47.5 kg | 3 | 10 |
| 3 | 52.5 kg | 3 | 10 |
| 4 | 57.5 kg | 3 | 9 |
| 5 | 62.5 kg | 3 | 7 |
| 6 | 67.5 kg | 3 | 6 |
| 7 | 72.5 kg | 2 | 2 |
| 8 | 72.5 kg | 3 | 0 |
Podciąganie na drążku podchwytem 7x3
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | bez | 3 | 10 |
| 2 | 7.5 kg | 3 | 10 |
| 3 | 12.5 kg | 3 | 8 |
| 4 | 17.5 kg | 3 | 5 |
| 5 | 22.5 kg | 3 | 0 |
| 6 | 17.5 kg | 3 | 0 |
| 7 | 12.5 kg | 3 | 1 |
Pompki na poręczach 7x3
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | bez | 3 | 10 |
| 2 | 15 kg | 3 | 8 |
| 3 | 20 kg | 3 | 6 |
| 4 | 25 kg | 3 | 4 |
| 5 | 30 kg | 3 | 1 |
| 6 | 25 kg | 3 | 2 |
| 7 | 20 kg | 3 | 2 |
Pullover na wyciągu z linkami 4x8
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | 20 kg | 8 | 10 |
| 2 | 25 kg | 8 | 9 |
| 3 | 30 kg | 8 | 2 |
| 4 | 35 kg | 8 | 0 |
Uginanie nóg na piłce 3x max
| Seria | Ciężar | Powt. | Zapas |
|---|---|---|---|
| 1 | bez | 25 | 0 |
| 2 | bez | 17 | 0 |
| 3 | bez | 15 | 0 |