Den 3 Týdne 4 - Pallas: 12-Week Full Body Workout

This workout is designed to help you build strength and muscle by targeting multiple areas of the body. The first superset focuses on the chest and back with the Dumbbell Chest Fly and Cable Seated Low Row. For the Dumbbell Chest Fly, start by lying on a bench with a dumbbell in each hand, then lower the weights to the sides in a wide arc until you feel a stretch in your chest, and return to the starting position. Follow this with the Cable Seated Low Row, where you pull the handle towards your midsection, squeezing your shoulder blades together at the end of the movement. Aim for 3 sets of 12, 10, and 8 reps for each exercise, gradually increasing the weight as you decrease the reps.

The second superset targets the arms and legs with the Barbell Reverse Curl and Triceps Dip, as well as the Barbell Straight Leg Deadlift and Lever Leg Extension. The Barbell Reverse Curl focuses on the biceps by holding a barbell with an underhand grip and curling the weight towards your shoulders. Pair this with the Triceps Dip, where you lower your body by bending your arms, then push yourself back up using your triceps. For the leg exercises, start with the Barbell Straight Leg Deadlift, keeping your back straight as you lower the bar towards the ground, feeling the stretch in your hamstrings. Then move on to the Lever Leg Extension, focusing on extending your legs against resistance.

The final superset targets the calves and obliques with the Dumbbell Standing Calf Raise and Dumbbell Side Bend. For the Dumbbell Standing Calf Raise, stand on a raised surface and push through the balls of your feet to raise your body, then lower back down. Finish with the Dumbbell Side Bend, holding a dumbbell in one hand and bending to the side to work the obliques. Remember to focus on good form and gradually increase the weight as you progress through the sets for each exercise.