| Muscles | Exercises | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Thighs | Full Squat | 20 | 4 | 1'30" |
| Thighs | Front Lunges | 12 | 4 | 1'30" |
| Triceps | Kickback | 15 | 5 | 1' |
| Triceps | Dips | 15 | 5 | 1' |
| Dorsal | Rowing Suppination Board | 20 | 4 | 1' |
| Dorsal | Unilateral Dumbbell Rowing | 12 | 4 | 1'15" |
| Hamstrings | Sumo Squat | 30 | 6 | 1'30" |
| Abdominals | Double Crunch | 20 | 3 | 30" |
| Abdominals | Leg Raise Tensions | 12 | 3 | 30" |
| Muscles | Exercises | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Deltoids | Military Press | 15 | 3 | 1'30" |
| Deltoids | Lateral Elevations | 15 | 3 | 45" |
| Deltoids | Bird Dumbbells | 15 | 3 | 45" |
| Calves | Calf Extension Standing on Step | 20 | 6 | 30" |
| Pectorals | Bench | 10 | 6 | 1'30" |
| Pectorals | Weighted Inclined Pumps | 8 | 6 | 1'30" |
| Biceps | Alternating Curls Standing | 10 | 4 | 1'15" |
| Biceps | Hammer Curls | 10 | 4 | 1'15" |
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.