| Muscles | Exercises | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Thighs | Squat | 20 | 4 | 1'30" |
| Thighs | Dumbbell Lunges | 12 | 4 | 1'30" |
| Triceps | Tight Pumps | 12 | 5 | 1'15" |
| Triceps | Bench Dips | 10 | 5 | 1'15" |
| Dorsal | Reverse Pump-Ups | 20 | 4 | 1' |
| Dorsal | Rowing Bar Grip Supination | 8 | 4 | 1'15" |
| Hamstrings | Sumo Squat | 30 | 6 | 1'30" |
| Abdominals | Double Crunch | 20 | 3 | 30" |
| Abdominals | 45° Bench Leg Raises | 12 | 3 | 30" |
| Muscles | Exercises | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Deltoids | Military Press Dumbbells | 15 | 3 | 1'30" |
| Deltoids | Lateral Elevations | 8 to 10 | 3 | 45" |
| Deltoids | Bird Dumbbells | 15 | 3 | 45" |
| Calves | Standing Calf Extensions with Dumbbells | 20 | 6 | 30" |
| Pectorals | Barre Bench Press | 10 | 6 | 1'30" |
| Pectorals | Incline Dumbbell Press | 8 | 6 | 1'30" |
| Biceps | Standing Bar Curls | 10 | 4 | 1'15" |
| Biceps | Unilateral Dumbbell Curls | 10 | 4 | 1'15" |
Don't go home with regrets!