Ziua 1

1. Smuls GT 3 x 6 / 3 x 6 / 4 x 6 Tempo 3 – 0 – 1

2a. Geno Fata 3 x 8, 3 x 10, 3 x 12

2b. Indreptari SP 3 x 8, 3 x 10, 3 x 12

3a. Impins piept HT (Andrei/GT SM podea ruxandra ) 3 x 8, 3 x 10, 3 x 12

3b. Ramat bara – 3 x 8, 3 x 10 , 3 x 12

4. Flotari – 40 reps CSEN

5. Triceps 21’s x 3

Ziua 2

1. Complex cu GT 3 x 6

Tempo 3 – 0 – 1

2a. Tractiuni 3 x 8, 3 x 10, 3 x 12

2b. Fandare Spate GT 3 x 8 , 3 x 10 , 3 x 12

3a. Presa verticala Landmine

3b. Geno Bulgaresti 3 x 8, 3 x 10, 3 x 12

4. Ramat SM TRX 50 CSEN

5. Deltoid 21’s x 3

Ziua 3

1. Complex Landmine

Tempo 3 – 0 – 1

2a. Indreptari Sumo (HT Andrei, GT Ruxandra) 3 x 8, 3 x 10, 3 x 12

2b. Impins piept GT (Andrei) SM (Tractiuni SM Ruxandra ) 3 x 8, 3 x 10 , 3 x 12

3a. Geno Lat (Ruxandra) Geno Bulgaresti (Andrei) 3 x 8, 3 x 10 , 3 x 12

3b. Ramat SM GT 3 x 8, 3 x 10 , 3 x 12

4. Ramat Banda fata 40 reps – CSEN

5. Biceps 21’s x 3