| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Quadriceps | Squat | 15 12 10 8 6 | 5 | 2' |
| Quadriceps | Slots | 8 | 5 | 1'45" |
| Quadriceps | Leg Extension | 8 | 5 | 1'45" |
| Triceps | Bar on the Forehead | 10 | 5 | 1'30" |
| Triceps | Kickback | 10 | 5 | 1'30" |
| Triceps | Dips | Maximum | 5 | 1'30" |
| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Dorsal | Vertical Draw Wide Grip | 12 | 5 | 1'30" |
| Dorsal | Horizontal Print | 10 | 5 | 1'30" |
| Dorsal | Straight Arm Draw | 10 | 5 | 1'30" |
| Dorsal | Pull-ups | Maximum | 5 | 2' |
| Hamstrings | Leg Curl | 30 20 15 10 8 | 9 | 1' |
| Hamstrings | Leg Curl | 10 15 20 30 | 9 | 1' |
| Abs | Double Crunch | 100 | 3 | 45" |
| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Deltoids | Military Developed Bar | 12 10 8 6 8 10 12 | 7 | 1'30" |
| Deltoids | Front Elevations | 15 | 4 | 1' |
| Deltoids | Side Elevations | 15 | 4 | 1' |
| Deltoids | Bird | 15 | 4 | 1' |
| Calves | Machine of Your Choice | 10 | 10 | 1' |
| Muscles | Exercise | Rehearsals | Series | Rest |
|---|---|---|---|---|
| Pectorals | Bench | 10 | 10 | 2' |
| Pectorals | Incline Push-ups | Maximum | 5 | 2' |
| Pectorals | Pullover | 10 | 5 | 1'15" |
| Biceps | Standing Dumbbell Curl | 10 | 5 | 2' |
| Biceps | Standing Barbell Curl | 10 | 5 | 2' |
| Biceps | Concentrated Curl | 20 | 5 | 1'15" |
| Sheathing | Straight Arm Sheathing | Maximum | 6 | 1' |