| Muscles | Exercise | Reps | Sets | Rest |
|---|---|---|---|---|
| Quadriceps | Squat Dumbbells Feet Together | 12 | 6 | 2' |
| Quadriceps | Walking Lunges | 12 | 4 | 1'15" |
| Quadriceps | Front Squat Bar | 20 | 4 | 1'30" |
| Triceps | Vertical Arm Extension | 12 | 5 | 1'30" |
| Triceps | Close Grip Bench Press | 10 | 5 | 1'30" |
| Muscles | Exercise | Reps | Sets | Rest |
|---|---|---|---|---|
| Dorsal | Rowing Plank Dumbbells | 12 | 5 | 2' |
| Dorsal | Wide Grip Pull-ups | Maximum | 5 | 2' |
| Dorsal | Tight Grip Pull-ups | Maximum | 5 | 2' |
| Ischios | Deadlift 1 Leg | 12 | 5 | 1' |
| Ischios | Sumo Dumbbell Squat | 15 | 5 | 1' |
| Abs | Leg Raises | 20 | 5 | 1'15" |
| Abs | Dynamic Crunches | 100 | 3 | 45" |
| Muscles | Exercise | Reps | Sets | Rest |
|---|---|---|---|---|
| Deltoids | Side Elevations | 10 | 5 | 1'30" |
| Deltoids | Seated Dumbbell Press | 8 | 5 | 1'30" |
| Deltoids | Bird Dumbbells | 12 | 5 | 1'15" |
| Calves | Calves on Step or Walk | 30 | 5 | 1'15" |
| Cardio | Running | 35' | X | X |
| Muscles | Exercise | Reps | Sets | Rest |
|---|---|---|---|---|
| Pectorals | Lying Spread | 15 | 5 | 1'15" |
| Pectorals | Barbell Bench Press | 10 | 10 | 2' |
| Pectorals | Incline Push-ups | Maximum | 5 | 1'30" |
| Biceps | Standing Barbell Curl | 12 | 5 | 1'30" |
| Biceps | Curl Dumbbells Hammer | 12 | 5 | 1'30" |
| Sheathing | Sheathing on the Elbows | Maximum | 6 | 1' |