| Muscles | Exercises | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Thighs | Squat | 20 | 4 | 1'30" |
| Thighs | Leg Press | 12 | 4 | 1'30" |
| Triceps | Pronation Pulley | 15 | 5 | 1' |
| Triceps | Supination Pulley | 15 | 5 | 1' |
| Dorsal | Vertical Prints | 20 | 4 | 1' |
| Dorsal | Rowing Bar | 12 | 4 | 1'15" |
| Hamstrings | Leg Curl | 30 | 6 | 1'30" |
| Abdominals | Double Crunch | 20 | 3 | 30" |
| Abdominals | 45° Bench Leg Raise | 12 | 3 | 30" |
| Muscles | Exercises | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Deltoids | Military Press | 15 | 3 | 1'30" |
| Deltoids | Lateral Elevations | 15 | 3 | 45" |
| Deltoids | Bird Dumbbells | 15 | 3 | 45" |
| Calves | Calf Press Extension | 20 | 6 | 30" |
| Pectorals | Bench | 10 | 6 | 1'30" |
| Pectorals | Incline Dumbbell Press | 8 | 6 | 1'30" |
| Biceps | Standing Bar Curls | 10 | 4 | 1'15" |
| Biceps | Larry Scott Desk Dumbbell Curls | 10 | 4 | 1'15" |
Give it your all like it's your last session!