| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Quadriceps | Full Squat | 8 | 6 | 1'45" |
| Quadriceps | Walked Lunts | 10 | 6 | 1'15" |
| Quadriceps | Wall Squat | 30" | 6 | 1'15" |
| Quadriceps | Half Squat | 30 | 5 | 1' |
| Biceps | Concentrated Curl | 8 | 5 | 1' |
| Biceps | Hammer Curl | 12 | 5 | 1'30" |
| Triceps | Dumbbells to the Forehead | 8 | 5 | 1'30" |
| Triceps | Extension Behind the Head | 10 | 5 | 1' |
| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Dorsal | Belgian Pumps | 12 | 5 | 1'30" |
| Dorsal | Unilateral Rowing | 10 | 5 | 1'30" |
| Dorsal | Rowing Board | 10 | 5 | 1'30" |
| Deltoids | Military Developed | 10 | 6 | 1'30" |
| Deltoids | Side Elevations | 10 | 6 | 1'30" |
| Deltoids | Sitting Bird | 10 | 6 | 1'30" |
| Abs | Crunchs | 40 | 5 | 45" |
| Abs | Extended Arm Sheathing | Maximum | 5 | 45" |
| Abs | Double Crunchs | 40 | 5 | 45" |
| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Pectorals | Weighted Incline Pumps | 12 | 5 | 1'30" |
| Pectorals | Bench | 10 | 5 | 1'30" |
| Pectorals | Lying Splits | 10 | 5 | 1'30" |
| Ischios | Straight Leg Deadlift | 10 | 4 | 1'30" |
| Ischios | Sumo Squat | 10 | 4 | 1'30" |
| Ischios | Superman Contraction Ischios Gaining | 10 | 4 | 1'30" |
| Calves | Stand on Walk | 10 | 5 | 1' |
| Calves | Sitting Weight on the Knees | 10 | 5 | 30" |