Training Program 4 - Dryness and Muscle Definition

Session 1 - Lower Body

Exercise	Rehearsals	Series	Rest
Sumo Squat	20	5	1'30"
Alternating Lunges	15x2	5	1'30"
Machine Abductors	20	3	1'
Leg Curls	15	4	1'
Leg Extension	15	4	1'
Cardio	45 minutes	x	x
Sheathing	Maximum	6	1'

Session 2 - Upper Body

Exercise	Rehearsals	Series	Rest
Horizontal Prints	10	4	2'
Military Developed	12	4	2'
Pull-Ups	Maximum	4	45"
Side Elevations	12	4	45"
Standing Dumbbell Curls	10	4	1'
Tight Pumps	Maximum	4	1'
Cardio	30 minutes	x	x

Session 3 - Lower Body

Exercise	Rehearsals	Series	Rest
Market Slots	12	4	2'
Squat Dumbbells	12	4	2'
Machine Abductors	15	4	1'30"
Straight Leg Deadlift	15	4	1'30"
Abs Leg Raises	30	6	30"

Session 4 - Upper and Lower Body

Exercise	Rehearsals	Series	Rest
Dumbbell Bench Press	15	4	1'30"
Butterfly Machine	15	4	1'15"
Incline Push-Ups	Maximum	4	1'15"
Standing Calves	30	5	45"
Sheathing	Maximum	6	1'
Cardio	45 minutes	x	x