Bars and Dumbbells Program 3 - Dry and Muscle Definition

Session 1 - Quadriceps, Triceps

Muscles	Exercises	Rehearsals	Series	Rest
Quadriceps	Squat	30	4	1'45"
Quadriceps	Market Slots	12	4	1'30"
Quadriceps	Wall Squat	Maximum	4	1'
Triceps	Kickback	12	5	1'
Triceps	Dips	Maximum	4	1'

Session 2 - Dorsal, Ischios, Abs

Muscles	Exercises	Rehearsals	Series	Rest
Dorsal	Pull-ups	12	4	1'30"
Dorsal	Reverse Push-ups Wide Grip	10	4	1'30"
Dorsal	Rowing Dumbbells	8	5	1'30"
Dorsal	Row Bar	15	5	1'30"
Ischios	Wide Slots	8	5	1'15"
Ischios	Sumo Squat	10	5	1'15"
Abs	Floor Raises	20	6	30"
Abs	Double Crunches	10	6	30"

Session 3 - Deltoids, Calves, Cardio

Muscles	Exercises	Rehearsals	Series	Rest
Deltoids	Unilateral Dumbbell Development	20	5	1'30"
Deltoids	Shrugs	20	4	1'30"
Deltoids	Bird	15	4	1'
Deltoids	Side Elevations	15	4	1'
Calves	Calves on Walk	30	6	30"
Cardio	Running	45 minutes	X	X

Session 4 - Pectorals, Biceps, Sheathing

Muscles	Exercises	Rehearsals	Series	Rest
Pectorals	Bench	30	4	1'30"
Pectorals	Lying Spread	30	4	1'30"
Pectorals	Wide Pumps	Maximum	4	45"
Biceps	Seated Dumbbells Curls	20	4	1'
Biceps	Curls Standing Hammer	20	4	1'
Sheathing	Straight Arm Sheathing	Maximum	6	1'
Sheathing	Superman Sheathing	Maximum	6	1'

The dry and stretched body is for you!