| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Quadriceps | Oblique Press | 30 | 5 | 1'30" |
| Quadriceps | Squat | 30 | 5 | 1'30" |
| Quadriceps | Front Lunges | 30 | 5 | 1'30" |
| Quadriceps | Chair | Maximum | 5 | 1'30" |
| Triceps | Pronation Pulley | 30 | 4 | 1' |
| Triceps | Bar on the Forehead | 30 | 4 | 1' |
| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Dorsal | Row Bar | 30 20 10 6 | 4 | 2' |
| Dorsal | Pull-ups | Maximum | 4 | 2' |
| Dorsal | Horizontal Prints | 30 | 4 | 45" |
| Hamstrings | Straight Leg Deadlift | 30 | 5 | 1'45" |
| Hamstrings | Leg Curls | 30 | 5 | 1' |
| Abs | Inclined Bench Raises | Maximum | 10 minutes | |
| Abs | Pulley Crunch | Maximum | 10 minutes |
| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Deltoids | Developed Arnold | 30 | 5 | 2' |
| Deltoids | Standing Bar Developments | 30 | 4 | 1'30" |
| Deltoids | Chin Prints | 30 | 4 | 1'30" |
| Calves | Calves to Guide Frame | 30 | 6 | 30" |
| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Pectorals | Bench | 12 8 6 8 12 | 5 | 2' |
| Pectorals | Incline Press | 30 | 5 | 1'30" |
| Pectorals | Pulley Opposite | 30 | 5 | 45" |
| Biceps | Barbell Standing Curl | 30 | 4 | 1'30" |
| Biceps | Curl Bar Larry Scott | Maximum | 4 | 1'30" |
| Cardio Cladding | Sheathing | Maximum | 6 | 1' |
| Cardio Cladding | Cardio | 45 minutes | X | X |