| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Dorsal | Wide Grip Pull-ups | 15 | 6 | 2' |
| Dorsal | Rowing Bar Wide Grip | 12 | 4 | 1'30" |
| Dorsal | Superman Cladding | Maximum | 4 | 1' |
| Triceps | Tight Push-ups | 15 | 4 | 1'30" |
| Triceps | Dips Between Two Benches | 15 | 4 | 1'30" |
| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Quadriceps | Squat | 10 | 10 | 2' |
| Ischios | Sumo Squat | 10 | 10 | 1' |
| Calves | Seated Calves Weights on the Knees | 30 | 6 | 1'15" |
| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Pectorals | Dumbbell Bench Press | 30 20 15 12 8 6 | 6 | 1'15" |
| Pectorals | Dumbbell Bench Split | 15 | 5 | 1' |
| Pectorals | Pullover | 12 | 3 | 30" |
| Biceps | Standing Barbell Curl | 30 | 6 | 30" |
| Abs | Leg Raises on the Floor | 30 | 6 | 30" |
| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Deltoids | Frontal Disk Elevations | 12 | 4 | 1'15" |
| Deltoids | Side Elevations | 15 | 4 | 1'15" |
| Deltoids | Military Developed Bar Standing | 10 | 10 | 1'30" |
| Trapezes | Shrugs | 12 | 3 | 1'30" |
| Trapezes | Chin Draw | 12 | 3 | 1'30" |
| Sheathing | Sheathing on the Elbows | Maximum | 6 | 1' |