| Exercice | Répétitions | Séries | Repos | Technique |
|---|---|---|---|---|
| Press in front | 8, 10, 12 | 3, 4, 6 | 1'30, 1'15 | Double contraction |
| Incline weighted push-ups | 8, 10, 12 | 3, 4, 6 | 1'30, 1'15 | Tension continue 2/2 |
| Elastic spreads | 8, 10, 12 | 3, 4, 6 | 1'30, 1'15 | Compression voltage 2/2 |
| Standing curl | 8, 10, 12 | 3, 4, 6 | 1'30, 1'15 | Compression voltage 2/2 |
| Superset: Biceps Curl | 8, 10, 12 | 3, 4, 6 | 1'30, 1'15 | Compression voltage 2/2 |
| Close grip push-ups | 8, 10, 12 | 3, 4, 6 | 1'30, 1'15 | Compression voltage 2/2 |
| Supination extension | 8, 10, 12 | 3, 4, 6 | 1'30, 1'15 | Compression voltage 2/2 |
| Exercice | Répétitions | Séries | Repos | Technique |
|---|---|---|---|---|
| Vertical draw | 8, 10, 12 | 3, 4, 6 | 1'15, 1' | Double contraction |
| Superset: Horizontal draw | 8, 10, 12 | 3, 4, 6 | 1'15, 1' | Compression voltage 1/1 |
| Rowing | 8, 10, 12 | 3, 4, 6 | 1'30, 1'15 | Compression voltage 2/2 |
| Leg raises | 10, 12, 15 | 3, 4, 6 | 1'15, 1' | Compression voltage 2/2 |
| Floor Crunches | 10, 12, 15 | 3, 4, 6 | 1'15, 1' | Compression voltage 2/2 |
| Exercice | Répétitions | Séries | Repos | Technique |
|---|---|---|---|---|
| Military press | 10, 12, 15 | 3, 4, 6 | 1'15, 1' | Tension continue 2/2 |
| Lateral and frontal elevations double movement | 10, 12, 15 | 3, 4, 6 | 1'15, 1' | Compression voltage 2/2 |
| Bird | 8, 10, 12 | 3, 4, 6 | 1'30, 1' | Compression voltage 2/2 |
| Chin pull | 8, 10, 12 | 3, 4, 6 | 1'15, 1' | Compression voltage 2/2 |
| Superset: Shrugs | 8, 10, 12 | 3, 4, 6 | 1'15, 1' | Compression voltage 2/2 |
| Exercice | Répétitions | Séries | Repos | Technique |
|---|---|---|---|---|
| Squat | 8, 10, 12 | 3, 4, 6 | 1'30, 1'15 | Double contraction |
| Half squat | 8, 10, 12 | 3, 4, 6 | 1'30, 1'15 | Compression voltage 1/1 |
| Wall Squat | MAX | 3, 4, 6 | 1'15 | Compression voltage 2/2 |
| Standing extension | 8, 10, 12 | 3, 4, 6 | 1'30, 1' | Compression voltage 2/2 |
| Seated calf raise weight on knee | 10, 12, 15 | 3, 4, 6 | 1'30, 1' | Compression voltage 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.