Program 1 - Dryness and Muscle Definition

Session 1 - Lower Body

Exercise	Reps	Sets	Rest
Sumo Press	15	4	45"
Market Slots	15	4	30"
Straight-Legged Deadlift	20	4	1'
Farmer's Walk	20	5	1'30"
Raises on Lumbar Bench	12	5	1'
Superman Cladding	Maximum	6	1'
Cardio Exercise of Your Choice	30'	x	x

Session 2 - Upper Body

Exercise	Reps	Sets	Rest
Vertical Draw	15	4	1'30"
Vertical Draw Tight Grip	15	4	1'30"
Horizontal Draw	15	4	1'30"
Side Elevations	15	4	1'30"
Seated Dumbbell Curl	12	4	45"
Bar on the Forehead	12	4	45"
Running	40'	x	x

Session 3 - Lower Body

Exercise	Reps	Sets	Rest
Front Squat	20	4	2'
Squat Sumo Dumbbells	15	4	2'
Leg Extension	12	4	2'
Leg Curl	12	4	2'
Hip Thrust	15	4	45"
Raised Lumbar Bench	12	4	45"
Floor Crunches	30	6	45"
Roman Chair Leg Raises	30	6	45"

Session 4 - Top and Bottom of Body

Exercise	Reps	Sets	Rest
Incline Dumbbell Press	15	4	1'30"
Pumps	12	4	1'30"
Dips Between Two Benches	15	4	1'
Biceps Pull-Ups	10	4	1'30"
Developed Military Framework Guide	12	4	1'30"
Seated Calves	30	6	1'
Straight Arm Sheathing	Maximum	6	1'
Cardio Exercise of Your Choice	30'	x	x