| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Quadriceps | Half Squat | 30 | 5 | 1'30" |
| Quadriceps | Squat | 30 | 5 | 1'30" |
| Quadriceps | Front Lengths | 30 | 5 | 1'30" |
| Quadriceps | Wall Squat | Maximum | 5 | 1'30" |
| Triceps | Extension Above the Head | 30 | 4 | 1' |
| Triceps | Dumbbells at the Front | 30 | 4 | 1' |
| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Dorsal | Rowing Board | 30 20 10 6 | 4 | 2' |
| Dorsal | Rowing Board Supination | Maximum | 4 | 2' |
| Dorsal | Superman Cladding | Maximum | 4 | 45" |
| Hamstrings | Straight Leg Deadlift | 30 | 5 | 1'45" |
| Hamstrings | Sumo Squat | 30 | 5 | 1' |
| Abs | Rotating Crunches | Maximum | 10 minutes | X |
| Abs | Double Crunches | Maximum | 10 minutes | X |
| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Deltoids | Developed Arnold | 30 | 5 | 2' |
| Deltoids | Standing Military Press | 30 | 4 | 1'30" |
| Deltoids | Side Elevations | 30 | 4 | 1'30" |
| Calves | Calves on Step | 30 | 6 | 30" |
| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Pectorals | Bench | 12 8 6 8 12 | 5 | 2' |
| Pectorals | Inclined Pumps | 30 | 5 | 1'30" |
| Pectorals | Wide Pumps | 30 | 5 | 45" |
| Biceps | Standing Curl | 30 | 4 | 1'30" |
| Biceps | Concentrated Curl | Maximum | 4 | 1'30" |
| Cardio Cladding | Sheathing | Maximum | 6 | 1' |
| Cardio Cladding | Cardio | 45 minutes | X | X |