| Muscles | Exercises | Repetitions | Series | Rest |
|---|---|---|---|---|
| Quadriceps | Squat | 50 | 4 | 1'45" |
| Quadriceps | Leg Press | 30 | 4 | 1'30" |
| Quadriceps | Leg Extension | 50 | 4 | 1'30" |
| Quadriceps | Front Lunges | 30 | 3 | 45" |
| Triceps | High Pronation Pulley | 30 | 5 | 1' |
| Triceps | High Supination Pulley | 30 | 5 | 1' |
| Triceps | Dips | Maximum | 4 | 1' |
Give it your all like it's your last session!
| Muscles | Exercises | Repetitions | Series | Rest |
|---|---|---|---|---|
| Dorsal | Vertical Draw | 50 | 4 | 1'30" |
| Dorsal | Belgian Wide Grip Push-Ups | 30 | 4 | 1'30" |
| Dorsal | Rowing Dumbbells | 50 | 5 | 1'30" |
| Dorsal | Rowing Bar | 30 | 5 | 1'30" |
| Ischios | Leg Curls | 50 | 5 | 1'15" |
| Ischios | Sumo Squat | 50 | 5 | 1'15" |
| Abs | Ground Crunches | 50 | 6 | 30" |
| Abs | Double Crunches | 50 | 6 | 30" |
Don't go home with regrets!
| Muscles | Exercises | Repetitions | Series | Rest |
|---|---|---|---|---|
| Deltoids | Military Press | 30 | 5 | 1'30" |
| Deltoids | Shrugs | 50 | 4 | 1'30" |
| Deltoids | Bird | 30 | 4 | 1' |
| Deltoids | Lateral Elevations | 50 | 4 | 1' |
| Calves | Calves Machine | 30 | 6 | 30" |
| Cardio | Bike or Running | 45 minutes | X | X |
The dry and stretched body is for you!
| Muscles | Exercises | Repetitions | Series | Rest |
|---|---|---|---|---|
| Pectorals | Bench Press | 50 | 4 | 1'30" |
| Pectorals | Butterfly | 30 | 4 | 1'30" |
| Pectorals | Wide Pumps | Maximum | 4 | 45" |
| Biceps | Seated Dumbbell Curl | 30 | 4 | 1' |
| Biceps | Standing Barbell Curl | 30 | 4 | 1' |
| Cardio Sheathing | Straight Arm Sheathing | Maximum | 6 | 1' |
| Cardio | Cardio | 45 minutes | X | X |