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Dag 3; Skulder,triceps Øvelse Set Reps Belastning Pause
Skulderpress 4 10 10RM 2
Opptrekk 3 10 10RM 1
Sidehev 3 10 10RM 1
Shrugs 4 10 10RM 1
Triceps push 3 10 10RM 1
Dips 3 10 10RM 1
Dag 4; rygg, biceps
Øvelse Set Reps Belastning Pause
Chins 4 10 10RM 2
Sittende ro 3 10 10RM 1
En-arms ro 3 10 10RM 1
Omv. flies 4 10 10RM 1
Biceps curl 3 10 10RM 1
Preacher curl 3 10 10RM 1