Program 3 - Dryness and Muscle Definition

Session 1 - Lower Body

Muscles	Exercises	Rehearsals	Series	Rest
Lower Body	Sumo Squat	20	6	2'
Lower Body	Full Squat	20	6	2'
Lower Body	Alternating Lunges	20	6	2'
Lower Body	Knee Lifts	20"
Lower Body	Hip Thrust	10	10	1'30"
Lower Body	Superman Cladding	Maximum	6	1'
Lower Body	Interval Cardio Exercise	25'	X	X

Session 2 - Upper Body

Muscles	Exercises	Rehearsals	Series	Rest
Upper Body	Belgian Pumps	20	6	2'
Upper Body	Rowing Plank Supination	15	6	2'
Upper Body	Rowing Dumbbell 1 Arm	12
Upper Body	Military Developed	15
Upper Body	Curl Dumbbell Hammer Grip	20	4	1'15"
Upper Body	Kick Back	20	4	1'15"
Upper Body	Running	40'	X	X

Session 3 - Lower Body

Muscles	Exercises	Rehearsals	Series	Rest
Lower Body	Walking Lunges	15	6	2'
Lower Body	Half Squat	15	6	2'
Lower Body	Complete Squat	15	6	2'
Lower Body	Straight-Legged Deadlift	30	3	45"
Lower Body	Hip Trust	30	3	45"
Lower Body	Crunches	15	6	45"
Lower Body	Incline Bench Raises	30	6	45"

Session 4 - Top and Bottom of Body

Muscles	Exercises	Rehearsals	Series	Rest
Top and Bottom of Body	Bench	12	6	1'30"
Top and Bottom of Body	Incline Push-Ups	Maximum	4	1'15"
Top and Bottom of Body	Pull Over	20	6	1'30"
Top and Bottom of Body	Lying Spread	20	6	1'30"
Top and Bottom of Body	Bird	15	4	1'
Top and Bottom of Body	Shrugs	30	4	1'
Top and Bottom of Body	Calves Sitting Weight on Knees	12	6	45"
Top and Bottom of Body	Superman Cladding	Maximum	4	45"
Top and Bottom of Body	Straight Arm Sheathing	Maximum	4	45"
Top and Bottom of Body	Cardio Exercise of Your Choice	30'	X	X

The dry and stretched body is for you!