| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Pectorals | Bench | 8 | 5 | 2' |
| Pectorals | Large Weighted Pumps | 20 | 5 | 1'30" |
| Deltoids | Developed Arnold | 12 | 5 | 1'30" |
| Dorsal | Superman Sheathing | Maximum | 5 | 1'30" |
| Dorsal | Rowing Board | 12 | 5 | 2' |
| Triceps | Dips | 15 | 5 | 1'30" |
| Biceps | Alternating Gain Curls | 12 | 5 | 1'30" |
| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Quadriceps | Full Squat with Feet Together | 12 | 4 | 1'30" |
| Ischios | Sumo Squat | 12 | 4 | 1'30" |
| Quadriceps | Half Squat | 15 | 4 | 1'30" |
| Ischios | Wide Slots | 12 | 4 | 1'30" |
| Calves | Calves on Step | 30 | 10 | 30" |
| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Deltoids | Side Elevations | 12 | 6 | 1'15" |
| Deltoids | Bird | 15 | 6 | 1'15" |
| Dorsal | Rowing Unilateral | 12 | 4 | 1'15" |
| Dorsal | Harlow | Maximum | 4 | 1'30" |
| Pectorals | Incline Weighted Pumps | 8 | 4 | 2' |
| Pectorals | Leaning Forward Dips | 15 | 4 | 1'15" |
| Biceps | Seated Curls | 12 | 6 | 1'30" |
| Triceps | Neck Extension | 12 | 6 | 1'30" |
| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Ischios | Sumo Squat | 12 | 5 | 1'30" |
| Quadriceps | Pistol Squat | 12 | 5 | 1'30" |
| Ischios | Wide Front Slits | 30 | 4 | 1' |
| Quadriceps | Wall Squat | 30" | 4 | 1' |
| Calves | Seated Calves | 10 | 10 | 1' |
| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| PDC | Belgian Pumps | Maximum | 6 | 2' |
| PDC | Wide Pumps | Maximum | 6 | 2' |
| PDC | Dips | Maximum | 6 | 2' |
| PDC | Squat Bodyweight | 100 | 2 | X |
| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Cardio | Cardio of your choice | 30 minutes | X | X |
| Cardio | Floor Crunches | 30 | X | X |
| Cardio | Straight Arm Sheathing | 30 seconds | 10 | 2' |
| Cardio | Superman Cladding | 30 seconds | 10 | 2' |
| Cardio | Rotating Crunches | 30 seconds | 10 | 2' |