| Exercise | Reps | Sets | Rest | Technical |
|---|---|---|---|---|
| Squat | 8, 10, 12 | 3, 4, 6 | 2', 1'30", 1'15" | Double contraction |
| Leg deadlift tense | 8, 10, 12 | 3, 4, 6 | 2', 1'30", 1'15" | Continuous voltage 3/3 |
| Press in front | 8, 10, 12 | 3, 4, 6 | 2', 1'30", 1'15" | Rest pause 1 sec in up and down |
| Military press | 8, 10, 12 | 3, 4, 6 | 2', 1'30", 1'15" | Continuous voltage 2/2 |
| Superset: Vertical draw | 8, 10, 12 | 3, 4, 6 | 2', 1'30", 1'15" | Continuous voltage 2/2 |
| Standing Bicep Curl | 8, 10, 12 | 3, 4, 6 | 2', 1'30", 1'15" | Continuous voltage 1/1 |
| Weighted tight push-up | 10, 12, 15 | 3, 4, 6 | 45", 30" | Continuous voltage 2/2 |
| Standing extension | 10, 12, 15 | 3, 4, 6 | 2', 1'30", 1'15" | Continuous voltage 2/2 |
| Double Crunches | 10, 12, 15 | 3, 4, 6 | 2', 1'30", 1'15" | Continuous voltage 2/2 |
| Exercise | Reps | Sets | Rest | Technical |
|---|---|---|---|---|
| Half Squat | 12, 15, 25 | 3, 4, 6 | 2', 1'30", 1'15" | Continuous voltage 1/1 |
| Leg curl | 12, 15, 25 | 3, 4, 6 | 2', 1'30", 1'15" | Continuous voltage 3/3 |
| Wide Pumps | 8, 10, 12 | 3, 4, 6 | 2', 1'30", 1'15" | Double contraction |
| Elastic spreads | 8, 10, 12 | 3, 4, 6 | 2', 1'30", 1'15" | Continuous voltage 2/2 |
| Lateral and frontal raises double movement | 8, 10, 12 | 3, 4, 6 | 2', 1'30", 1'15" | Continuous voltage 2/2 |
| Elastic rowing | 8, 10, 12 | 3, 4, 6 | 2', 1'30", 1'15" | Continuous voltage 2/2 |
| Lying Bicep Curl | 8, 10, 12 | 3, 4, 6 | 2', 1'30", 1'15" | Continuous voltage 1/1 |
| Superset: Unilateral extension supination | 8, 10, 12 | 3, 4, 6 | 45", 30" | Continuous voltage 2/2 |
| Elastic Crunches | 12, 15, 25 | 3, 4, 6 | 1', 1'15" | Continuous 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.