Program 2 - Dryness and Muscle Definition

Session 1 - Lower Body

Muscles	Exercises	Rehearsals	Series	Rest
Lower Body	Squat	20	6	1'30"
Lower Body	Static Lunges	10	6	1'30"
Lower Body	Hip Thrust	10	6	1'30"
Lower Body	Burpees	10	6	1'30"
Lower Body	Sumo Squat	20	6	1'
Lower Body	Superman Cladding	Maximum	6	1'
Lower Body	Cardio Exercise of Your Choice	40'	X	X

Session 2 - Upper Body

Muscles	Exercises	Rehearsals	Series	Rest
Upper Body	Rowing Board	15	4	1'30"
Upper Body	Developed Arnold	10	4	1'30"
Upper Body	Rowing Double Contraction	10	4	1'30"
Upper Body	Front Elevations	15	4	1'30"
Upper Body	Standing Dumbbell Curl	15	4	1'
Upper Body	Dips	15	4	1'
Upper Body	Running	40'	X	X

Session 3 - Lower Body

Muscles	Exercises	Rehearsals	Series	Rest
Lower Body	Half Squat	15	4	2'
Lower Body	Sumo Squat	15	4	2'
Lower Body	Lunge Forward Lunge	15	4	2'
Lower Body	Hip Thrust	12	4	45"
Lower Body	Superman Cladding	30"	4	45"
Lower Body	Double Crunches	15	6	45"
Lower Body	Rotating Crunch	15	6	45"

Session 4 - Up and Down from the Body

Muscles	Exercises	Rehearsals	Series	Rest
Up and Down	Bench	15	6	1'30"
Up and Down	Lying Spread	15	6	1'30"
Up and Down	Dumbbell Bird	15	4	1'
Up and Down	Shrugs	15	4	1'30"
Up and Down	Wide Pumps	Maximum	4	1'30"
Up and Down	Calves Standing on Step	15	5	45"
Up and Down	Straight Arm Sheathing	Maximum	4	1'
Up and Down	Cardio Exercise of Your Choice	30'	X	X

The dry and stretched body is for you!