| # | Vježba | Serije |
|---|---|---|
| 1A | Squat | 3 × 8–12 |
| 1B | Overhead Press | 3 × 8–12 |
| # | Vježba | Serije |
|---|---|---|
| 2A | Flat Bench Press | 3 × 8–12 |
| 2B | Bent-over Barbell Row | 3 × 8–12 |
| # | Vježba | Serije |
|---|---|---|
| 3 | Lat Pulldown | 3 × 8–12 |
| # | Vježba | Serije |
|---|---|---|
| 1 | Deadlift | 3 × 8–12 |
| # | Vježba | Serije |
|---|---|---|
| 2A | Incline Bench Press | 3 × 8–12 |
| 2B | One-arm Dumbbell Row | 3 × 8–12 / s |
| # | Vježba | Serije |
|---|---|---|
| 3A | Walking Lunge | 3 × 8–12 / s |
| 3B | Lat Pulldown | 3 × 8–12 |
| Vježba | Ponavljanja / trajanje |
|---|---|
| Plank | 60-90 sek |
| Dead Bug | 10–12 po strani |
| Hanging Leg Raise (ili Knee Raise) | 8–12 |
| Leđnjaci na klupi | 12–15 |