Ziua 1-

1. Impins piept 3 x 15 3-0-1 – 40 kg2. Impins GT Arnold inclinat 3 x 15 – 30 kg 3. Extensii Pipet EZ – 3 x 15 4. Flotari TRX – 3 X 15 5. Biceps 21 - 20 kg x 3 6. 4 x 400m Sap.1 – Maresti cu 1 in fiecare saptamana.

Ziua 2

1. Fandare Suspendat – 12 kg 3 x 15 2. Indreptare SP KT – 12 KG 3 X 15 3. Geno fata GT 20 KG – 3 X 15 4. Indreptari Sumo 40 kg – 3 x 15

Ziua 3

1. Tractiuni – 3 x 15 2. Presa Verticala SM Landmine 20 kg – 3 x 15 3. Ramat Aparat Mentiere Iso 2 sec. – 3 x 15 4. Ramat Vertical HT – 3 X 15 5. Triceps 21 – 3 x 15 6. 4 x 400 – 1 in plus pe fiecare saptamana