Program 3 - Dryness and Muscle Definition

Session 1 - Lower Body

Exercise	Reps	Sets	Rest
Leg Press	20	4	2'
Bodyweight Squat	20	6	2'
Alternating Lunges	20 seconds	6	2'
Knee Lifts	20 seconds	6	2'
Leg Curl	10	10	1'30"
Superman Cladding	Maximum	6	1'
Interval Cardio Exercise	25'	x	x

Session 2 - Upper Body

Exercise	Reps	Sets	Rest
Straight Arm Draw	20	6	2'
Clean and Jerk	15	6	2'
Rowing Dumbbell 1 Arm	12	6	2'
Developed Military Machine	15	6	2'
Curl Dumbbell Hammer Grip	20	4	1'15"
Kick Back	20	4	1'15"
Running	40'	x	x

Session 3 - Lower Body

Exercise	Reps	Sets	Rest
Walking Lunges	15	6	2'
Leg Extension	15	6	2'
Dumbbell Squat	15	6	2'
Sumo Press	30	3	45"
Hip Thrust	30	3	45"
Pulley Crunch	15	6	45"
Squats on Incline Bench	30	6	45"

Session 4 - Top and Bottom of Body

Exercise	Reps	Sets	Rest
Barbell Bench Press	12	6	1'30"
Incline Push-Ups	Maximum	6	1'30"
Pullover	20	6	1'30"
Dumbbell Bench Split	20	6	1'30"
Pulley Bird	15	4	1'
Shrugs	30	4	1'
Calf Press	12	6	45"
Superman Cladding	Maximum	4	45"
Straight Arm Sheathing	Maximum	4	45"
Cardio Exercise of Your Choice	30'	x	x