| Muscles | Exercises | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Quadriceps | Squat | 50 | 4 | 1'45" |
| Quadriceps | Wall Squat | 30 | 4 | 1'30" |
| Quadriceps | Half Squat | 50 | 4 | 1'30" |
| Quadriceps | Front Lunges | 30 | 3 | 45" |
| Triceps | Close grip push ups | 30 | 5 | 1' |
| Triceps | Overhead Dumbbell Triceps Extension | 30 | 5 | 1' |
| Triceps | Dips | Max | 4 | 1' |
| Muscles | Exercises | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Dorsal | Lat Pull | 50 | 4 | 1'30" |
| Dorsal | Belgian Pumps Wide Grip | 30 | 4 | 1'30" |
| Dorsal | Rowing Dumbbell Pronation | 50 | 5 | 1'30" |
| Dorsal | Rowing Plank Supination | 30 | 5 | 1'30" |
| Ischios | Static Front Lunges | 50 | 5 | 1'15" |
| Ischios | Sumo Squat | 50 | 5 | 1'15" |
| Abs | Floor Crunches | 50 | 6 | 30" |
| Abs | Double Crunches | 50 | 6 | 30" |
| Muscles | Exercises | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Deltoides | Developed Arnold | 30 | 5 | 1'30" |
| Deltoides | Shrugs | 50 | 4 | 1'30" |
| Deltoides | Bird | 30 | 4 | 1' |
| Deltoides | Side Elevations | 50 | 4 | 1' |
| Calves | Calf raise on step | 30 | 6 | 30" |
| Cardio | Bike or Run | 45 minutes | X | X |
| Muscles | Exercises | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Pectorals | Bench | 50 | 4 | 1'30" |
| Pectorals | Lying Spread | 30 | 4 | 1'30" |
| Pectorals | Wide Pumps | Max | 4 | 45" |
| Biceps | Curl Seated Dumbbells | 30 | 4 | 1' |
| Biceps | Curl Standing Hammer | 30 | 4 | 1' |
| Cardio Cladding | Straight Arm Sheathing | Max | 6 | 1' |
| Cardio | Cardio | 45 minutes | X | X |