Program 7 - Dryness and Muscle Definition

Session 1 - Quadriceps, Triceps

Muscles	Exercise	Rehearsals	Series	Rest
Quadriceps	Leg Press	15	6	1'30"
Quadriceps	Leg Extension	15	6	1'30"
Quadriceps	Squat	10		1'
Triceps	High Pronation Pulley	15	6	1'15"
Triceps	High Supination Pulley	15	6	1'15"

Session 2 - Dorsal, Ischios, Abs

Muscles	Exercise	Rehearsals	Series	Rest
Dorsal	Rowing Machine	20	6	1'30"
Dorsal	Tight Grip Pull-ups	10	6	2'
Dorsal	High Pulley Back Pull	15	4	1'
Dorsal	Wide Grip Pull-ups	Maximum	4	2'
Ischios	Leg Curl	30	3	1'15"
Ischios	Good Morning	20	4	1'15"
Ischios	Straight Leg Deadlift	10	4	1'30"
Abs	Rotational Crunches	50	4	45"
Abs	Sheathing on the Elbows	Maximum	4	45"

Session 3 - Deltoids, Calves, Cardio

Muscles	Exercise	Rehearsals	Series	Rest
Deltoids	Developed Military Framework Guide	12	6	2'
Deltoids	Side Elevations	15	4	1'
Deltoids	Shrugs	15	4	1'15"
Deltoids	Bird Pulley Opposite	12	4	1'
Calves	Calf Press	50	4	1'
Cardio	Exercise of Your Choice	40'	X	X

Session 4 - Pectorals, Biceps, Sheathing

Muscles	Exercise	Rehearsals	Series	Rest
Pectorals	Lying Spread	20	6	1'30"
Pectorals	Incline Push-ups	Maximum	4	1'15"
Pectorals	Bench Press Frame Guide	15	4	1'30"
Pectorals	Leaning Forward Dips	30	1	X
Biceps	Curl Pulley	20	4	1'15"
Biceps	Biceps Pull-ups	10	4	2'
Sheathing	Superman Cladding	Maximum	6	1'

The dry and stretched body is for you!