| Muscles | Exercises | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Full Body | Layered Dumbbells | 12 | 6 | 2' |
| Full Body | Rowing Bar Wide Grip | 12 | 6 | 2' |
| Full Body | Curl Standing Bar | 12 | 6 | 2' |
| Full Body | Dumbbell Squats | 12 | 6 | 2' |
| Full Body | Front Lunges | 12 | 6 | 2' |
| Full Body | Squat Sumo Dumbbells | 12 | 6 | 2' |
| Muscles | Exercises | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Full Body | Military Developed Dumbbells | 12 | 6 | 2' |
| Full Body | Unilateral Dumbbell Row | 12 | 6 | 2' |
| Full Body | Incline Dumbbell Press | 12 | 6 | 2' |
| Full Body | Front Squat Bar | 12 | 6 | 2' |
| Full Body | Straight Leg Deadlift | 12 | 6 | 2' |
| Muscles | Exercises | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Full Body | Walking Lunges | 15 | 6 | 2' |
| Full Body | Good Morning | 15 | 6 | 2' |
| Full Body | Dumbbell Bench Split | 15 | 6 | 2' |
| Full Body | Rowing Plank Bar or Dumbbells | 15 | 6 | 2' |
| Full Body | Bird Dumbbells | 15 | 6 | 2' |
| Full Body | Calves on Step | 15 | 6 | 2' |
| Muscles | Exercises | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Cardio | Split 30/30 | 30' | x | x |
| Abs | Rotating Crunches | 20 | 5 | 1'15" |
| Abs | Knee Raises | 20 | 5 | 1'15" |
| Sheathing | Sheathing on the Elbows | Maximum | 5 | 30" |
The dry and stretched body is for you!