| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Quadriceps | Wall Squat | Max | 4 | 45" |
| Quadriceps | Sumo Squat | 10 | 5 | 1'30" |
| Quadriceps | Half Squat Feet Close Together | 10 | 5 | 1'30" |
| Quadriceps | Static Front Lunges | 12 | 5 | 1'30" |
| Quadriceps | Complete Squat Feet Close Together | 12 | 5 | 1'30" |
| Calves | Standing on Step Contraction 2 Sec | 20 | 6 | 1' |
| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Dorsal | Rowing Pronation | 30 | 30 | 1' |
| Dorsal | Rowing Supination | 8 | 5 | 1'30" |
| Dorsal | Rowing Board | 15 | 4 | 1'30" |
| Dorsal | Superman Cladding | 30" | 4 | 1'30" |
| Abs | Straight Leg Raises | 20 | 6 | 45" |
| Abs | Floor Crunches | 20 | 6 | 45" |
| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Pectorals | Pullover | 30 | 5 | 45" |
| Pectorals | Inclined Weighted Pumps | 15 | 5 | 1'30" |
| Pectorals | Bench | 10 | 5 | 1'30" |
| Pectorals | Wide Pumps | Maximum | 5 | 1'30" |
| Pectorals | Leaning Forward Dips | 12 | 5 | 1'30" |
| Cardio | A Choice | 30 minutes | X | X |
| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Ischios | Wide Front Slits | 30 | 5 | 1'30" |
| Ischios | Sumo Squat | 15 | 5 | 1'30" |
| Ischios | Military Developed | 15 | 5 | 1'30" |
| Ischios | Front Elevations | 15 | 5 | 1'30" |
| Ischios | Side Elevations | 12 | 4 | 45" |
| Ischios | Bird | 12 | 4 | 45" |
| Abs | Same Exercises Session 2 | X | X | X |
| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Arm | Concentrated Curl | 20 | 5 | 1'15" |
| Arm | Hammer Curl | 15 | 5 | 1'30" |
| Arm | Alternating Standing Curls | 10 | 6 | 1'30" |
| Arm | Kick Back | 12 | 6 | 1'30" |
| Arm | Tight Push-Ups | 12 | 5 | 1'15" |
| Arm | Dips Between Two Benches | 12 | 5 | 1'15" |