Program 5 - Dryness and Muscle Definition

Session 1 - Pectorals, Biceps

Muscles	Exercises	Rehearsals	Series	Rest
Pectorals	Bench	15	3	1'30
Pectorals	Dips or Machine Dips	15	3	1'30
Pectorals	Butterfly	20 15 12 8	4	1'30
Pectorals	Pumps	Maximum	4	1'30
Biceps	Curl Pulley Opposite	12	4	1'15
Biceps	Standing Barbell Curl	15	3	1'30
Biceps	Curl Hammer Grip	15	3	1'15

Session 2 - Dorsal, Triceps

Muscles	Exercises	Rehearsals	Series	Rest
Dorsal	Rowing T-Bar	30	4	1'15
Dorsal	Wide Grip Pull-Ups	10	4	1'30
Dorsal	Horizontal Draw	15
Dorsal	Vertical Draw	15	4	1'15
Dorsal	Arm Stretch Draw	20	4	45"
Triceps	Kick Back	15	4	1'
Triceps	Neck Dumbbell Extension	12	3	1'15
Triceps	Tight Pumps	Maximum	3	1'15
Triceps	Dips Between Two Banks	Maximum	3	1'15

Session 3 - Thighs, Abdominals

Muscles	Exercises	Rehearsals	Series	Rest
Thighs	Squats	30	6	1'30
Thighs	Leg Press	10	4	1'30
Thighs	Deadlift Legs Tense	10	4	45"
Thighs	Leg Curl	15
Thighs	Wall Squat	Maximum	3	45"
Abdominals	Pulley Crunch	Maximum	6	1'15
Abdominals	Straight Arm Sheathing	Maximum	4	45"
Abdominals	Crunch Rotation	50	4	1'15

Session 4 - Deltoids, Calves

Muscles	Exercises	Rehearsals	Series	Rest
Deltoids	Seated Dumbbell Press	30	6	1'30
Deltoids	Front Elevations	15	4	1'
Deltoids	Bird Dumbbells	15	4	1'
Deltoids	Side Elevations	30 20 15 10	4	1'
Deltoids	Shrugs	10	4	45"
Calves	Standing Calves	30	4	1'
Calves	Calf Press	12	4	1'

Cardio exercise of your choice: 45' X X