Superset – Bench Press – 1 series, 15 reps, warming
- 5 series – 10,8,8,6,4 reps

Wide grip on the shaft – 5 sets – 10 reps
(to his back)
Superset – Thrust dumbbell curls – 5 sets – 10,8,6,6,4 reps
Tight grip on the shaft – 5 series – 10 reps
Pulling a barbell – 5 series – 10,8,6,6,4 reps
Parallel bars – 5 series – 15,10,8,8,8 repeat
T-bars rowing – 5 series – 15,10,8,8,8 repeat

Boating bent – 5 series – 10 reps
Superset – Lat machine – 5 sets – 10 reps
- Sweater with dumbbell – 5 sets – 15 reps

Squats – 6 sets – 15,10,8,8,6,4 repeat
Front squats – 4 sets – 10,8,8,6 reps
Superset – Hex squats – 1 series – 15 reps, warming
- 5 series – 10,8,8,8,8 reps
- Lying leg curl – 1 series, 15 reps, warming
- 5 series – 10,8,8,8,8 reps
Superset – Standing leg curl – 5 sets – 10 reps
Deadlift with outstretched legs – Series 5 – 10 reps

Raising the fingers bent with a partner on the back – 5 sets – 10 reps
Standing Calf Raises fingers – 5 sets – 10 reps
Seated calf raise – 5 sets – 10 reps

Raising the feet in the air on the shaft – 150 reps
Abdominal contractions – 150 reps
The turns at the waist – 100 reps each side

Superset – thrust behind the door – 1 set, 15 reps, warming
Thrust with dumbbell – 5 series – 10,8,8,6,4 reps
Dumbbell lateral raise – 5 series – 8 reps
Superset – Front thrust on the machine – 5 sets – 8 reps
Lateral Raise the dumbbell bent – Series 5 – 8 reps
Superset – two-handed lift the weight from the thighs up to her chin – Series 5 – 10 reps
One-hand lateral raise on the lat machine – 5 sets – 10 reps

Superset – Standing barbell curl – 5 series – 10,8,8,6,4 reps
Lying French Press – 5 series – 15,10,8,6,4 repeat
Superset – Alternating Dumbbell Curls – 5 sets – 8 reps
Triceps push the whole – Series 5 – 8 reps
Superset – Concentration Curls – 5 sets – 8 reps
One-handed tricep extensions – 5 sets – 8 reps
Reverse triceps curls – 5 sets – 15 reps

Superset – Articulated elbow – 5 sets – 10 reps

Reverse articulated curl – 5 sets – 10 reps
Single lever articulated curl – 5 sets – 10 reps

Standing Calf Raises fingers – 5 series – 15,10,8,6,4, repeat
The leaves on the leg press – 5 sets – 10 reps

Lifting in sitting with the knees bent – 150 reps
Raising the feet in the air – 150 reps
Raising the leg side – 100 reps each side
Hiperextenzija – 3 sets – 10 reps