Bars and Dumbbells Program 4 - Dry and Muscle Definition

Session 1 - Quadriceps, Triceps

Muscles	Exercises	Rehearsals	Series	Rest
Quadriceps	Front Squat	10	6	1'30"
Quadriceps	Leg Extension Dumbbell	15	6	1'30"
Quadriceps	Squat	10	6	1'
Quadriceps	Wall Squat	1'	6	1'
Triceps	Bene Press Dumbbell Close Grip	15	6	1'15"
Triceps	Extension Above the Head	15	6	1'15"

Session 2 - Dorsal, Ischios, Abs

Muscles	Exercises	Rehearsals	Series	Rest
Dorsal	Rowing Bar	12	6	2'
Dorsal	Tight Grip Pull-Ups	10	6	2'
Dorsal	Wide Grip Pull-Ups	Maximum	4	2'
Ischios	Sumo Squat	30	3	1'15"
Ischios	Good Morning	10	4	1'30"
Ischios	Straight Leg Deadlift	10	4	1'30"
Abs	Rotational Crunches	50	4	45"
Abs	Sheathing on the Elbows	Maximum	4	45"

Session 3 - Deltoids, Calves, Cardio

Muscles	Exercises	Rehearsals	Series	Rest
Deltoids	Military Developed Barre	12	6	2'
Deltoids	Side Elevations	15	4	1'
Deltoids	Shrugs	15	4	1'15"
Deltoids	Bird Dumbbells	12	4	1'
Calves	Calves Sitting Bar on Knees	50	4	1'
Cardio	Running	40'	X	X

Session 4 - Pectorals, Biceps, Sheathing

Muscles	Exercises	Rehearsals	Series	Rest
Pectorals	Dumbbell Spread	20	6	1'30"
Pectorals	Incline Push-Ups	Maximum	4	1'15"
Pectorals	Bar Bench Press	10	4	1'30"
Pectorals	Dips Between Two Benches	50	1	X
Biceps	Curl Suppination Bar	12	4	1'15"
Biceps	Curl Bar Pronation	10	4	2'
Sheathing	Superman Cladding	Maximum	6	1'

The dry and stretched body is for you!