Ponedeljak: GRUDI: Sklekovi (zagrevanje),bench press (1x20,5x10),kosi bench press (Smith) (3X10),propadanja (4x15). TRICEPS: EZ (1x20,4x10),jedna ruka extensions (3x10,1x20).
Utorak: LEDJA: (Zgibovi) Pullups (4x12),rear pull-up(4x7),veslanje (1x20,3x15),jedna ruka veslanje (3x10).
Sreda: TRCANJE (5km pored Save)
Cetvrtak: NOGE: Cucanj (1x20,1x15,3x10),leg press (3x10),iskorak (3x20),leg extensions (3x15) BICEPS: Zgibovi (zagrevanje),EZ (1x20,1x10,3x7max),jedna ruka scott (3x10)
Petak: ODMOR
Subota: RAMENA: Smith behind press (1x20,3x10),Smith overhead press (3x10),machine press (1x15,3x10,1x7),seated side lateral (4x12),jedna ruka lateral (3x12).
Nedelja: TRCANJE (5km pored Save)