| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Quadriceps | Complete Squat | 8 | 5 | 2' |
| Quadriceps | Squat Pistol | 8 | 5 | 2' |
| Quadriceps | Forward Lengths | 12 | 5 | 2' |
| Triceps | Bench Press Close Grip | 8 | 5 | 1'30" |
| Triceps | Tight Push-Ups | Maximum | 4 | 1'30" |
| Triceps | Dips Between Two Benches or Chair | Maximum | 4 | 1'30" |
| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Dorsal | Superman Sheathing | 30" | 5 | 2' |
| Dorsal | Rowing Double Dumbbells | 10 | 5 | 2' |
| Dorsal | Rowing Board | 30 | 5 | 2' |
| Ischios | Sumo Squat | 12 | 6 | 1' |
| Abs | Ground Crunchs | Maximum | 10 minutes | X |
| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Deltoids | Military Developed | 12 | 6 | 1'30" |
| Deltoids | Chin Draw | 8 | 5 | 1'30" |
| Deltoids | Side Elevations | 10 | 4 | 1' |
| Deltoids | Shrugs | 15 | 4 | 1' |
| Deltoids | Bird | 20 | 4 | 45" |
| Calves | Machine of Your Choice | 6 | 60 | 45" |
| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Pectorals | Weighted Incline Pumps | 10 | 5 | 2' |
| Pectorals | Bench | 10 | 5 | 2' |
| Pectorals | Lying Spread | 15 | 5 | 1'15" |
| Pectorals | Leaning Forward Dips | 15 | 5 | 1'15" |
| Pectorals | Large Weighted Pumps | Maximum | 5 | 1'15" |
| Biceps | Hammer Grip Curls | 10 | 5 | 2' |
| Biceps | Alternating Curls Standing | 10 | 10 | 2' |
| Biceps | Curl Concentrated | 10 | X | X |
| Sheathing | Straight Arm Sheathing | Maximum | 6 | 1' |