Training Program 6 - Dryness and Muscle Definition

Session 1 - Quadriceps, Triceps

Muscles	Exercises	Rehearsals	Series	Rest
Quadriceps	Leg Extension	20	6	1'15"
Quadriceps	Leg Press	10	6	1'15"
Triceps	High Rope Pulley	15	3	30"
Triceps	Dips	Maximum	3	1'30"
Triceps	Bench Press Close Grip	30	3	1'30"

Session 2 - Dorsal, Ischios, Abs

Muscles	Exercises	Rehearsals	Series	Rest
Dorsal	Rowing Board	15	6	2'
Dorsal	Belgian Pumps	10	4	1'
Dorsal	Unilateral Rowing	15	4	1'
Dorsal	Wide Grip Pull-Ups	Maximum	4	2'
Ischios	Leg Curl	20	5	1'15"
Ischios	Raises on Lumbar Bench	10	3	45"
Abs	Roman Chair Knee Raises	20	4	45"
Abs	Pulley Crunches	10	4	45"

Session 3 - Deltoids, Calves

Muscles	Exercises	Rehearsals	Series	Rest
Deltoids	Side Elevations	30 20 15 12 10 8	6	1'15"
Deltoids	Clean and Jerk	10	4	1'30"
Deltoids	Bird	15	4	1'15"
Deltoids	Shrugs	15	4	1'15"
Calves	Seated Calves	30 20 10 8 6	5	1'

Cardio exercise of your choice: 40' X X

Session 4 - Pectorals, Biceps, Sheathing

Muscles	Exercises	Rehearsals	Series	Rest
Pectorals	Dumbbell Bench Press	12	6	2'
Pectorals	Incline Dumbbell Press	15	4	1'
Pectorals	Dumbbell Bench Split	15	4	1'
Pectorals	Wide Pumps	100	1	X
Biceps	Seated Dumbbell Curl	20	4	1'15"
Biceps	Standing Barbell Curl	15	4	1'30"
Sheathing	Straight Arm Sheathing	Maximum	4	1'

The dry and stretched body is for you!