| Muscles | Exercise | Reps | Sets | Rest |
|---|---|---|---|---|
| Quadriceps | Dumbbell Squat | 20 | 6 | 1'30" |
| Quadriceps | Static Slots | 12 | 4 | 1'15" |
| Quadriceps | Wall Squat | 1' | 4 | 1'30" |
| Triceps | Dumbbell Neck Extension | 10 | 5 | 1'30" |
| Triceps | Bar on the Forehead | 10 | 5 | 1'30" |
| Muscles | Exercise | Reps | Sets | Rest |
|---|---|---|---|---|
| Dorsal | Pull-ups | 20 | 5 | 2'30" |
| Dorsal | Rowing Dumbbells 1 Arm | 10 | 5 | 2' |
| Dorsal | Rowing Bar Bent Over Bust | 12 | 5 | 2' |
| Hamstrings | Sumo Squat | 12 | 5 | 1'30" |
| Hamstrings | Straight Leg Deadlift | 12 | 5 | 1'30" |
| Abs | Double Crunch | 30 | 5 | 45" |
| Abs | Crunch with Rotation | 30 | 5 | 45" |
| Muscles | Exercise | Reps | Sets | Rest |
|---|---|---|---|---|
| Deltoids | Developed Dumbbells Hammer Grip | 12 | 5 | 1'30" |
| Deltoids | Side Elevations | 12 | 4 | 1'15" |
| Deltoids | Lateral Elevation Leaning Bust | 12 | 4 | 1'15" |
| Calves | Calves on Step or Walk | 12 | 8 | 45" |
| Cardio | Running | 35' | X | X |
| Muscles | Exercise | Reps | Sets | Rest |
|---|---|---|---|---|
| Pectorals | Dumbbell Bench Press | 12 | 5 | 1'30" |
| Pectorals | Incline Dumbbell Press | 12 | 5 | 1'30" |
| Pectorals | Wide Pumps | Maximum | 5 | 1'30" |
| Biceps | Seated Dumbbell Curl | 12 | 5 | 1'30" |
| Biceps | Curl Rotation Standing | 12 | 5 | 1'30" |
| Sheathing | Sheathing on the Elbows | Maximum | 6 | 1' |