| Nr. Crt. | Exercitul | Aparatul | Setul | Numar Repetari | Sarcina| 1
| Exercitul
| Aparat pentru cvadriceps
| 1
| 15
| 72 kg
| 2
| 15
| 80 kg
| 3
| 15
| 88 kg
| 4
| 15
| 88 kg
| 5
| 15
| 96 kg
| 6
| 15
| 104 kg
| 2
| Trageri in plan vertical la ceafa
| Helcometru
| 1
| 15
| 48 kg
| 2
| 15
| 56 kg
| 3
| 15
| 64 kg
| 4
| 15
| 72 kg
| 3
| Trageri cablu in plan orizontal
| Helcometru
| 1
| 15
| 72 kg
| 2
| 15
| 80 kg
| 3
| 15
| 88 kg
| 4
| 15
| 96 kg
| 4
| Fluturari la cablu
| Helcometru
| 1
| 20
| 20 kg
| 2
| 20
| 25 kg
| 3
| 20
| 33 kg
| 5
| Flexii in plan vertical in fata
| Helcometru
| 1
| 15
| 25 kg
| 2
| 15
| 33 kg
| 3
| 15
| 41 kg
| 4
| 15
| 49 kg
| 6
| Flexii
| Aparat pentru biceps femural culcat
| 1
| 15
| 72 kg
| 2
| 15
| 80 kg
| 3
| 15
| 88 kg
| 4
| 15
| 96 kg
| 7
| Ridicari bara Z
| Banca SCOTT
| 1
| 15
| 10 kg
| 2
| 15
| 20 kg
| 3
| 15
| 30 kg
| 4
| 15
| 30 kg
| 8
| Ramat in plan orizontal
| Aparat ramat
| 1
| 15
| 65 kg
| 2
| 15
| 73 kg
| 3
| 15
| 81 kg
| 4
| 15
| 89 kg
| 9
| Trageri in plan vertical inainte
| Helcometru
| 1
| 15
| 64 kg
| 2
| 15
| 72 kg
| 3
| 15
| 80 kg
| 4
| 15
| 88 kg
| 10
| Flexii
| Abdomen inferior
| 1
| 15
| 73 kg
| 2
| 15
| 73 kg
| 3
| 15
| 73 kg
| 4
| 15
| 73 kg
| 11
| Ridicari
| Aparat pentru umeri
| 1
| 15
| 64 kg
| 2
| 15
| 72 kg
| 3
| 15
| 80 kg
| 4
| 15
| 88 kg
| 12
| Ridicari
| Aparat pentru gambe
| 1
| 15
| 40 kg
| 2
| 15
| 48 kg
| 3
| 15
| 56 kg
| 4
| 15
| 64 kg
| 13
| Rotiri in ambele sensuri
| Aparat pentru talie
| 1
| 15
| 45 kg
| 2
| 15
| 50 kg
| 3
| 15
| 55 kg
| 4
| 15
| 40 kg
| 14
| Flexii
| Aparat pentru aductor
| 1
| 15
| 64 kg
| 2
| 15
| 72 kg
| 3
| 15
| 80 kg
| 4
| 15
| 88 kg
| |