Bars and Dumbbells Program 1 - Dry and Muscle Definition

Circuit 1 - Upper Body

Muscles	Exercises	Rehearsals	Series	Rest
Upper Body	Military Developed Dumbbells	20	6	2'
Upper Body	Rowing Dumbbell Unilateral	12	6	2'
Upper Body	Layered Dumbbells	20	6	2'
Upper Body	Shrugs	20	6	2'
Upper Body	Kickback	12	6	2'
Upper Body	Curl Standing Bar	12	6	2'

Circuit 2 - Lower Body

Muscles	Exercises	Rehearsals	Series	Rest
Lower Body	Dumbbell Squat	20	6	2'
Lower Body	Lunges Dumbbell Walks	12	6	2'
Lower Body	Half Squat	12	6	2'
Lower Body	Sumo Bar Squat	12	6	2'
Lower Body	Hip Thrust	12	6	2'

Circuit 3 - Upper Body

Muscles	Exercises	Rehearsals	Series	Rest
Upper Body	Rowing Bar Wide Grip	20	6	2'
Upper Body	Chin Draw	20	6	2'
Upper Body	Incline Press	20	6	2'
Upper Body	Bird Dumbbells	20	6	2'
Upper Body	Overhead Dumbbell Triceps Extension	20	6	2'
Upper Body	Curl Dumbbells Hammer	20	6	2'

Session 4 - Cardio and Abs

Muscles	Exercises	Rehearsals	Series	Rest
Cardio	Split 30/30	30	X	X
Abs	Double Crunches	20	5	1'15"
Abs	Straight Leg Raises from the Floor	20	5	1'15"
Sheathing	Straight Arm Sheathing	Maximum	5	30"

The dry and stretched body is for you!