| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Quadriceps | Leg Extension | 8 | 5 | 2' |
| Quadriceps | Press | 8 | 5 | 2' |
| Quadriceps | Squat | 12 | 5 | 2' |
| Quadriceps | Market Slots | 20 | 2 | 1'30" |
| Triceps | Bar on the Forehead | 10 | 5 | 1' |
| Triceps | Rope | 10 | 5 | 1' |
| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Dorsal | Vertical Draw Tight Grip | 8 | 5 | 1'30" |
| Dorsal | Horizontal Draw | 8 | 5 | 1'30" |
| Dorsal | 1 Arm Row | 12 | 5 | 1'30" |
| Dorsal | Pull-ups | Maximum | 5 | 1' |
| Hamstrings | Sumo Press | 8 | 5 | 2' |
| Hamstrings | Leg Curl | 12 | 5 | 2' |
| Abs | Roman Chair Leg Raises | 40 | 6 | 30" |
| Abs | Double Crunches | 40 | 6 | 30" |
| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Deltoids | Military Developed Bar | 8 | 5 | 1'30" |
| Deltoids | Side Elevations | 20 | 5 | 1'30" |
| Deltoids | Bird | 15 | 5 | 1'30" |
| Deltoids | Shrugs | 30 | 4 | 1' |
| Calves | Guide Frame | 20 | 6 | 1'15" |
| Calves | Press | 20 | 6 | 1'15" |
| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Pectorals | Incline Bar Press | 8 | 6 | 1'45" |
| Pectorals | Bench Press Dumbbells | 10 | 4 | 1'45" |
| Pectorals | Bench Press Dumbbells | 12 | 4 | 1'45" |
| Biceps | Curl Seated Dumbbells | 12 | 6 | 1'30" |
| Biceps | Concentrated Curl 1 Arm | 12 | 6 | 1'30" |
| Sheathing | Straight Arm Sheathing | Maximum | 6 | 1' |