| Exercise | Reps | Sets | Rest | Technical |
|---|---|---|---|---|
| Squat | 8, 10, 12 | 3, 4, 6 | 1'30", 1'15" | Tension Continue 2/2 |
| Superset: Squat Jump | 8, 10, 12 | 3, 4, 6 | 1'30", 1'15" | Tension Continue 1/1 |
| Front Lunges | 8, 10, 12 | 3, 4, 6 | 1'30", 1'15" | Tension Continue 2/2 |
| Superset: Hamstring Curl | 8, 10, 12 | 3, 4, 6 | 1'30", 1'15" | Tension Continue 2/2 |
| Superman Sheathing | 8, 10, 12 | 3, 4, 6 | 1'30", 1'15" | Tension Continue 2/2 |
| Calves Standing on Step | 8, 10, 12 | 3, 4, 6 | 45" | Tension Continue 2/2 |
| Exercise | Reps | Sets | Rest | Technical |
|---|---|---|---|---|
| Press | 8, 10, 12 | 3, 4, 6 | 1'30", 1'15" | Tension Continue 2/2 |
| Superset: Pumps | 8, 10, 12 | 3, 4, 6 | 1'30", 1'15" | Tension Continue 2/2 |
| Military Press | 8, 10, 12 | 3, 4, 6 | 1'30", 1'15" | Tension Continue 2/2 |
| Superset: Lateral Elevations | 8, 10, 12 | 3, 4, 6 | 1'30", 1'15" | Tension Continue 2/2 |
| Overhead Extensions | 8, 10, 12 | 3, 4, 6 | 1'30", 1'15" | Tension Continue 2/2 |
| Dips on Bench or Chair | 8, 10, 12 | 3, 4, 6 | 1'30", 1'15" | Tension Continue 2/2 |
| Elastic Crunches | 8, 10, 12 | 3, 4, 6 | 1'30", 1'15" | Tension Continue 2/2 |
| Exercise | Reps | Sets | Rest | Technical |
|---|---|---|---|---|
| Vertical Draw | 8, 10, 12 | 3, 4, 6 | 1'30", 1'15" | Tension Continue 2/2 |
| Superset: Horizontal Draw | 8, 10, 12 | 3, 4, 6 | 1'30", 1'15" | Tension Continue 2/2 |
| Bird | 8, 10, 12 | 3, 4, 6 | 1'30", 1'15" | Tension Continue 2/2 |
| Superset: Lying Curl | 8, 10, 12 | 3, 4, 6 | 1'30", 1'15" | Tension Continue 2/2 |
| Standing Curl | 8, 10, 12 | 3, 4, 6 | 1'15", 1' | Tension Continue 2/2 |
Take 2 minutes of rest between each exercise - Do the complete program once per week - Repeat it one additional time for more intensity.
To further increase the intensity, you can increase the sets, repetitions and gradually reduce rest times.
For the masses, take the heaviest elastics and do level 1-2 of intensity (8 to 10 reps) while keeping the contraction for one to two seconds at the end of the movement, with between 3 to 5 sets per exercise and 1m30 to 2m of recovery time.
For the dry, take lighter elastics and start at intensity level 2 (10 reps and +) with between 4 to 6 series per exercise and 45 sec to 1m15 of working time recovery.