Program 6 - Dryness and Muscle Definition

Session 1 - Quadriceps, Triceps

Muscles	Exercises	Rehearsals	Series	Rest
Quadriceps	Full Squat	20	6	1'15"
Quadriceps	Pistol Squat	10	6	1'15"
Triceps	Kickback	15	3	30"
Triceps	Dips	Maximum	3	1'30"
Triceps	Pumps Tight Grip	30	3	1'30"

Session 2 - Dorsal, Ischios, Abs

Muscles	Exercises	Rehearsals	Series	Rest
Dorsal	Rowing Board	15	6	2'
Dorsal	Belgian Pumps	10	6	2'
Dorsal	Unilateral Rowing	15	4	1'
Dorsal	Superman Sheathing	Maximum	4	2'
Ischios	Distant Slots	20	5	1'15"
Ischios	Sumo Squat	10	3	45"
Abs	Knee Raises on Bench	20	4	45"
Abs	Crunches	10	4	45"

Session 3 - Deltoids, Calves, Cardio

Muscles	Exercises	Rehearsals	Series	Rest
Deltoids	Side Elevations	30 20 15 12 10 8	6	1'15"
Deltoids	Developed Arnold	10	4	1'30"
Deltoids	Bird	15	4	1'15"
Deltoids	Shrugs	15	4	1'15"
Calves	Seated Calves Weights on Knees	30 20 10 8 6	5	1'
Cardio	Exercise of Your Choice	40'	x	x

Session 4 - Pectorals, Biceps, Sheathing

Muscles	Exercises	Rehearsals	Series	Rest
Pectorals	Bench	12	6	2'
Pectorals	Pumps Inclined	15	4	1'
Pectorals	Lying Spread	15	4	1'
Pectorals	Wide Pumps	100	1	x
Biceps	Seated Dumbbell Curl	20	4	1'15"
Biceps	Standing Hammer Curl	15	4	1'30"
Sheathing	Straight Arm Sheathing	Maximum	4	1'

The dry and stretched body is for you!