| Muscles | Exercises | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Pectorals | Bench | 15 | 4 | 1'30" |
| Pectorals | Wide Pumps | 30 | 4 | 1'30" |
| Deltoids | Military Press | 15 | 3 | 1'30" |
| Deltoids | Bird Dumbbells | 30 | 5 | 1' |
| Arms | Dips Between Two Chairs | Max | 4 | 1' |
| Arms | Curl Dumbbells Standing | 15 | 4 | 1'15" |
| Dorsal | Rowing Board | Max | 5 | 1'30" |
| Abs Sheathing | Face Sheathing | Max | 4 | 30" |
| Abs Sheathing | Double Crunches | 30 | 4 | 30" |
| Muscles | Exercises | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Quadriceps | Complete Squat | 15 | 3 | 1'30" |
| Quadriceps | Front Lunges | 15 | 3 | 45" |
| Quadriceps | Half Squat | 30 | 3 | 45" |
| Calves | Standing Calves on Walk | 30 | 6 | 1'30" |
| Hamstrings | Sumo Squat | 15 | 6 | 1'30" |
| Cardio | Exercise of Your Choice | 30 mins | X | X |
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.