| Muscles | Exercises | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Pectorals | Bench | 15 | 4 | 1'30" |
| Pectorals | Pulley Opposite | 30 | 4 | 1'30" |
| Deltoids | Military Press | 15 | 3 | 1'30" |
| Deltoids | Bird Dumbbells | 30 | 5 | 1' |
| Arm | Dips Between Two Benches | Maximum | 4 | 1' |
| Arm | Standing Barbell Curl | 15 | 4 | 1'15" |
| Dorsal | Wide Grip Pull-Ups | Maximum | 5 | 1'30" |
| Abs Sheathing | Face Sheathing | Maximum | 4 | 30" |
| Abs Sheathing | Double Crunches | 30 | 4 | 30" |
| Muscles | Exercises | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Quadriceps | Squat Bar | 15 | 3 | 1'30" |
| Quadriceps | Front Lunges | 15 | 3 | 45" |
| Quadriceps | Leg Extension | 15 | 3 | 45" |
| Calves | Standing Calves to the Frame | 30 | 6 | 1'30" |
| Hamstrings | Leg Curl | 15 | 6 | 1'30" |
| Cardio | Exercise of Your Choice | 30 mins | X | X |
Give it your all like it's your last session!