| Exercises | Reps | Sets | Rest | Technical |
|---|---|---|---|---|
| Squat | 8 10 12 | 3 4 6 | 2' 1'30 1'15" | Double contraction |
| Leg deadlift tense | 8 10 12 | 3 4 6 | 2' 1'30 1'15" | Continuous voltage 3/3 |
| Press in front | 8 10 12 | 3 4 6 | 2' 1'30 1'15" | Continuous voltage 2/2 |
| Military press | 8 10 12 | 3 4 6 | 2' 1'30 1'15" | Continuous voltage 2/2 |
| Superset: Vertical draw | 8 10 12 | 3 4 6 | 2' 1'30 1'15" | Continuous voltage 2/2 |
| Standing Bicep Curl | 8 10 12 | 3 4 6 | 2' 1'30 1'15" | Continuous voltage 1/1 |
| Weighted tight push-ups | 15 | 3 4 6 | 45" 30" | Continuous voltage 2/2 |
| Overhead Extensions | 8 10 12 | 3 4 6 | 2' 1'30 1'15" | Continuous voltage 2/2 |
| Double crunches | 8 10 12 | 3 4 6 | 2' 1'30 1'15" | Continuous voltage 2/2 |
| Exercises | Reps | Sets | Rest | Technical |
|---|---|---|---|---|
| Half squat | 12 15 25 | 3 4 6 | 2' 1'30 1'15" | Continuous voltage 1/1 |
| Leg curl | 12 | 3 4 6 | 2' 1'30 1'15" | Continuous voltage 3/3 |
| Wide pumps | 8 10 12 | 3 4 6 | 2' 1'30 1'15" | Double contraction |
| Superset: Elastic spreads | 8 10 12 | 3 4 6 | 2' 1'30 1'15" | Continuous voltage 2/2 |
| Double movement lateral and frontal raises | 8 10 12 | 3 4 6 | 2' 1'30 1'15" | Continuous voltage 2/2 |
| Superset: Elastic rowing | 8 10 12 | 3 4 6 | 2' 1'30 1'15" | Continuous voltage 2/2 |
| Lying Bicep Curl | 8 10 12 | 3 4 6 | 2' 1'30 1'15" | Continuous voltage 1/1 |
| Superset: Unilateral extension supination | 15 | 3 4 6 | 45" 30" | Continuous voltage 2/2 |
| Elastic crunches | 12 15 25 | 3 4 6 | 2' 1'30 1'15" | Continuous voltage 2/2 |