Program 7 - Dryness and Muscle Definition

Session 1 - Quadriceps, Triceps

Muscles	Exercises	Rehearsals	Series	Rest
Quadriceps	Front Slots	15	6	1'30"
Quadriceps	Full Squat	10	6	1'15"
Quadriceps	Wall Squat	1'	1	x
Triceps	Dips	15	6	1'15"
Triceps	Tight Pumps	15	6	1'15"

Session 2 - Dorsal, Ischios, Abs

Muscles	Exercises	Rehearsals	Series	Rest
Dorsal	Rowing Board	20	6	1'30"
Dorsal	Harlow	10	6	2'
Dorsal	Rowing Dumbbell Double Contraction	15	4	1'
Dorsal	Superman Sheathing	Maximum	4	2'
Ischios	Sumo Squat	30	3	1'15"
Ischios	Straight Leg Deadlift	10	4	1'30"
Abs	Rotational Crunches	50	4	45"
Abs	Sheathing on the Elbows	Maximum	4	45"

Session 3 - Deltoids, Calves

Muscles	Exercises	Rehearsals	Series	Rest
Deltoids	Military Developed	12	6	2'
Deltoids	Side Elevations	15	4	1'
Deltoids	Shrugs	15	4	1'15"
Deltoids	Bird	12	4	1'
Calves	Calves Standing on Step	50	4	1'
Cardio	Exercise of Your Choice	40'	x	x

Session 4 - Pectorals, Biceps, Sheathing

Muscles	Exercises	Rehearsals	Series	Rest
Pectorals	Lying Spread	20	6	1'30"
Pectorals	Incline Push-Ups	Maximum	4	1'15"
Pectorals	Bench	15	4	1'30"
Pectorals	Wide Pumps	30	1	x
Biceps	Concentrated Curl	20	4	1'15"
Biceps	Curl Hammer	10	4	2'
Sheathing	Superman Cladding	Maximum	6	1'

Take 2 minutes of rest between each exercise - Do the complete program once a week - Repeat it one additional time for more intensity.

To further increase the intensity, you can increase the sets, repetitions and gradually reduce rest times.

For the masses, take the heaviest elastics and do level 1-2 of intensity (8 to 10 reps) while keeping the contraction for one to two seconds at the end of the movement, with between 3 to 5 sets per exercise and 1m30 to 2m of recovery time.

For the dry, take lighter elastics and start at intensity level 2 (10 reps and +) with between 4 to 6 series per exercise and 45 sec to 1m15 of working time recovery.