1. Sumo z ketlem
16/16/16/16/16
14/14/16/16/16
14/14/14/16/16
14/14/14/14/14
12/12/12/14/14
12/12/12/14/14
12/12/12/14/14
10/10/10/12/12
8/8/10/10/10
8/8/8/8/8
5/5/5/5/5
5/5/5/5/5
2. Hip Thrust
75/75/75/75
75/75/75/75
70/70/70/70
70/70/70/70
70/70/70/70
65/65/65/65
65/65/65/65
65/65/65/65
60/60/60/60
60/60/60/60
60/60/60/60
55/55/55/55
3a. Wykopy w tył z gumą
Guma z+p
Guma z+p
Guma z+p
Guma (2x n+p i 2x z+p)
Guma
Guma
Guma
Guma
Guma
Guma
Guma
Guma
3b. MC na prostych z hantlami
16/17/18/18
15/16/17/17
15/15/15/15
14/14/15/15
12/12/14/15
12/12/14/14
16/16/16/16
14/14/16/16
10/12/12/14
8/10/10/10
7/8/8/8
5/6/7/8
4. Odwodziciele z gumą leżąc
Guma z x2 + 2x czarna
Guma z x3 i 1x czarna
Guma zielona
Guma zielona
Guma zielona
Guma zielona
Guma zielona
Guma zielona
Guma zielona
Guma
Guma
Guma
5a. Uginanie z hantlami
6/6/6/6
7×10/6/6/6
6/6/6/6
6/6/6/6
5/5/6/6
5/5/5/5
6/6/7/7
6/6/6/6
5/5/5/6
5/5/5/5
5/5/5/5
5/5/5/5
5b. Prostowanie ramion z drążkiem
12/12/12/12
10/10/11/12
10/10/10/10
10/10/10/10
10/10/10/10
10/10/10/10
10/10/10/10
10/10/10/10
10/10/10/10
8/9/10/10
8/8/8/8
8/8/8/8
6a. Uginanie ramion ze sztangą
17/17/17
17/17/17
17/17/17
17/17/17
17/17/17
17/17/17
17/17/17
17/17/17
17/17/17
17/17/17
15/15/15
15/15/15
6b. Czachołamacz
14/14/14×12
14/14/14
14/14/14
14/14/14
13/13/13
13/13/13
14/14/14×8
13/13/13
13/13/13
12/12/12
12/12/12
11/11/11
7. Cardio
Rowerek 35min
Rowerek 35min
Rowerek 35min
Rowerek 30min
Rowerek 30min
Rowerek 30min
Rowerek 30min
Rowerek 30min
Rowerek 25min
Rowerek 25min
Rowerek 25min
Rowerek 15min
Jakoś poszło.