| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Quadriceps | Thigh Press | 10 | 6 | 1'45" |
| Quadriceps | Static Slots | 8 | 6 | 1'45" |
| Quadriceps | Leg Extension | 20 | 6 | 1'15" |
| Quadriceps | Walking Lunges | 30 | 6 | 1'15" |
| Triceps | Kickback | 15 | 5 | 1' |
| Triceps | High Pulley Pronation | 8 | 5 | 1' |
| Triceps | High Supination Pulley | 12 | 5 | 1' |
| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Dorsal | Horizontal Draw | 12 | 6 | 2' |
| Dorsal | Vertical Draw Tight Grip | 10 | 6 | 2' |
| Dorsal | Rowing T-Bar | 10 | 6 | 2' |
| Dorsal | Pull-ups Wide Grip | Maximum | 4 | 1'30" |
| Dorsal | Pullover Standing High Pulley | 30 | 4 | 1' |
| Deltoids | Dumbbell Presses | 8 | 6 | 1'30" |
| Deltoids | Frontal Elevations | 15 | 4 | 1'30" |
| Deltoids | Seated Lateral Raises | 15 | 4 | 1'30" |
| Deltoids | Seated Bird | 15 | 4 | 1' |
| Abs | Floor Leg Raises | 50 | 5 | 1' |
| Abs | Inclined Bench Crunches | 50 | 5 | 1' |
| Abs | Sheathing on the Elbows | Maximum | 5 | 30" |
| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Hamstrings | Sumo Squat | 12 | 6 | 1'45" |
| Hamstrings | Sumo Press | 12 | 6 | 1'30" |
| Hamstrings | Leg Curl | 20 | 6 | 2' |
| Calves | Seated Calves | 10 | 4 | 45" |
| Calves | Standing Calves | 10 | 4 | 45" |
| Calves | Calves Press | 30 | 4 | 30" |
| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Pectorals | Bench | 8 | 5 | 2' |
| Pectorals | Incline Press | 8 | 5 | 2' |
| Pectorals | Wide Pumps | Maximum | 5 | 1'15" |
| Pectorals | Pulley Opposite | 20 | 5 | 1'15" |
| Pectorals | Incline Push-ups | Maximum | 5 | 1'15" |
| Biceps | Concentrated Curl | 10 | 5 | 1'15" |
| Biceps | Standing Barbell Curl | 10 | 5 | 1'15" |
| Biceps | Curl Pulley | 30 | 5 | 30" |
| Sheathing | Straight Arm Sheathing | Maximum | 6 | 1' |