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Понедельник
1. Жим лежа 5х10-12
2. Разводка гантелей 5х10
3. Жим на наклонной скамье 3-5х10-12
4. Тяга блока:
- За шею 2х10-12
- На грудь 2х10-12
5. Бицепс штангой 5х10-12
6. Бицепс на скамье Скотта 5х10-12
7. Бицепс гантелями

Среда
1. Узкий жим 5х10-12
2. Тяга на блоке 5х10-12 + Брусья
3. Присед 5х15
4. Французский жим 5х10-12

Пятница
1. Жим штанги вверх на скамье
- На грудь 3х10-12
- За шею 3х10-12
2. Тяга штанги к подбородку 5х10-12
3. Разведение гантелей стоя в стороны 3х10-12 (по 12кг)
4. Тяга штанги в наклоне 5х10-12. Трапеция 5хMax