| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Quadriceps | Squat Bar | 10 | 6 | 2' |
| Quadriceps | Front Lunges | 10 | 4 | 1'30" |
| Quadriceps | Wall Squat | Maximum | 4 | 45" |
| Quadriceps | Dumbbell Squat with Feet Together | 15 | 4 | 1'15" |
| Triceps | Dips Between Two Benches | 12 | 5 | 1'15" |
| Triceps | Kick Back | 12 | 5 | 1'15" |
| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Dorsal | Rowing Bar Wide Grip | 10 | 6 | 2' |
| Dorsal | Rowing Bar Tight Grip | 10 | 6 | 2' |
| Dorsal | T Bar | 12 | 6 | 2' |
| Deltoids | Developed Dumbbells | 20 15 12 8 6 | 5 | 1'30" |
| Deltoids | Front Elevations | 12 | 5 | 1' |
| Deltoids | Side Elevations | 12 | 5 | 1' |
| Deltoids | Standing Bird | 20 | 5 | 30" |
| Abs | Sheathing on the Elbows | Maximum | 5 | 45" |
| Abs | Rotational Crunches | 30 | 5 | 45" |
| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Ischios | Sumo Squats | 10 | 5 | 2' |
| Ischios | Distant Slots | 10 | 5 | 2' |
| Ischios | Straight Leg Deadlift | 30 | 3 | 45" |
| Calves | Calves on Step or Walk | 10 | 10 | 45" |
| Cardio | Running | 35' | X | X |
| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Pectorals | Incline Dumbbell Press | 8 | 4 | 1'30" |
| Pectorals | Barbell Bench Press | 30 20 15 12 10 8 | 6 | 2' |
| Pectorals | Pullover | 20 | 4 | 30" |
| Biceps | Standing Alternating Curls | 10 | 6 | 1'30" |
| Biceps | Standing Barbell Curl | 10 | 6 | 1'30" |
| Sheathing | Superman Cladding | Maximum | 6 | 30" |