| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Quadriceps | Full Squat | 10 | 6 | 1'45" |
| Quadriceps | Static Slots | 8 | 6 | 1'15" |
| Quadriceps | Half Squat | 20 | 6 | 1'15" |
| Quadriceps | Walking Lunges | 30 | 6 | 1'15" |
| Triceps | Kickback | 15 | 5 | 1' |
| Triceps | Bene Press Tight Grip | 8 | 5 | 1' |
| Triceps | Dips | 12 | 5 | 1' |
| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Dorsal | Rowing Board | 12 | 6 | 2' |
| Dorsal | Unilateral Rowing | 10 | 6 | 2' |
| Dorsal | Rowing Grip Supination | 10 | 6 | 2' |
| Dorsal | Belgian Pumps | Maximum | 4 | 1'30" |
| Dorsal | Pullover | 30 | 4 | 1' |
| Deltoids | Unilateral Military Development | 8 | 6 | 1'30" |
| Deltoids | Frontal Elevations | 15 | 4 | 1'30" |
| Deltoids | Seated Lateral Raises | 15 | 4 | 1'30" |
| Deltoids | Sitting Bird | 15 | 4 | 1' |
| Abs | Leg Raises on the Floor | 50 | 5 | 1' |
| Abs | Rotating Crunchs | 50 | 5 | 1' |
| Abs | Sheathing on the Elbows | Maximum | 5 | 30" |
| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Hamstrings | Sumo Squat | 12 | 6 | 1'30" |
| Hamstrings | Straight Leg Deadlift | 12 | 6 | 1'30" |
| Hamstrings | Splayed Front Slits | 20 | 6 | 2' |
| Calves | Seated Calves Weights on the Legs | 10 | 6 | 45" |
| Calves | Calves on Standing Walk | 10 | 6 | 45" |
| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Pectorals | Bench | 8 | 5 | 2' |
| Pectorals | Weighted Incline Pumps | 8 | 5 | 2' |
| Pectorals | Wide Pumps | Maximum | 5 | 1'15" |
| Pectorals | Lying Splits | 20 | 5 | 1'15" |
| Biceps | Concentrated Curl | 10 | 5 | 1'15" |
| Biceps | Alternating Standing Curls | 10 | 6 | 1'30" |
| Biceps | Overhand Grip Curl | 30 | 5 | 30" |
| Sheathing | Straight Arm Sheathing | Maximum | 6 | 1' |