Program 4 - Dryness and Muscle Definition

Session 1 - Lower Body

Muscles	Exercises	Rehearsals	Series	Rest
Lower Body	Sumo Squat	20	5	1'30"
Lower Body	Alternating Lunges	15x2	5	1'30"
Lower Body	Hip Thrust	15	4	1'
Lower Body	Complete Squat	15	4	1'
Lower Body	Cardio	45 minutes	X	X
Lower Body	Sheathing	Maximum	6	1'

Session 2 - Upper Body

Muscles	Exercises	Rehearsals	Series	Rest
Upper Body	Harlow	10	4	2'
Upper Body	Military Developed	12	4	2'
Upper Body	Rowing Board	Maximum	4	45"
Upper Body	Side Elevations	12	4	45"
Upper Body	Dumbbell Curls	10	4	1'
Upper Body	Tight Pumps	Maximum	4	1'
Upper Body	Cardio	30 minutes	X	X

Session 3 - Lower Body

Muscles	Exercises	Rehearsals	Series	Rest
Lower Body	Market Slots	12	4	2'
Lower Body	Complete Squat	12	4	2'
Lower Body	Straight Leg Deadlift	15	4	1'30"
Lower Body	Abs Leg Raises	30	6	30"

Session 4 - Upper and Lower Body

Muscles	Exercises	Rehearsals	Series	Rest
Upper and Lower Body	Bench	15	4	1'30"
Upper and Lower Body	Wide Pumps	15	4	1'15"
Upper and Lower Body	Incline Push-Ups	Maximum	4	1'15"
Upper and Lower Body	Standing Calves on Walk	30	5	45"
Upper and Lower Body	Sheathing	Maximum	6	1'
Upper and Lower Body	Cardio	45 minutes	X	X

The dry and stretched body is for you!