Training Program 2 - Dryness and Muscle Definition

Session 1 - Lower Body

Exercise	Reps	Sets	Rest
Dumbbell Squat	20	6	1'30"
Static Lunges	10	6	1'30"
Jump Squat	10	6	1'30"
Burpees	10	6	1'30"
Leg Curl	20	6	1'
Superman Cladding	Maximum	6	1'
Cardio Exercise of Your Choice	40'	x	x

Session 2 - Upper Body

Exercise	Reps	Sets	Rest
Horizontal Draw Wide Grip	15	4	1'30"
Developed Arnold	10	4	1'30"
Pull-Ups	10	4	1'30"
Bar Front Elevations	15	4	1'30"
Standing Barbell Curl	15	4	1'
Dips	15	4	1'
Running	40'	x	x

Session 3 - Lower Body

Exercise	Reps	Sets	Rest
Leg Extension	15	4	2'
Sumo Press	15	4	2'
Machine Abductors	15	4	2'
Leg Curls	12	4	45"
Raised Lumbar Bench	12	4	45"
Double Crunches	15	6	45"
Rotating Crunch	15	6	45"

Session 4 - Up and Down from the Body

Exercise	Reps	Sets	Rest
Bench Press Machine	15	6	1'30"
Butterfly	15	6	1'30"
Dumbbell Bird	15	4	1'
Shrugs	15	4	1'30"
Wide Pumps	Maximum	4	1'30"
Standing Calves	15	5	45"
Straight Arm Sheathing	Maximum	6	1'
Cardio Exercise of Your Choice	30'	x	x

Give everything as if it's your last session! You should have no regrets!