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

Prepare for an intense full-body workout with this carefully designed routine. The workout comprises two supersets targeting different muscle groups. Superset A includes Dumbbell Chest Fly and Cable Seated Low Row. The delicate balance between these exercises ensures maximum chest and back engagement. Complete 3 sets of each exercise, with 12 reps in the first set, 10 reps in the second, and 8 reps in the third, gradually increasing the intensity. Moving on to Superset B, Barbell Reverse Curl and Triceps Dip are combined to target the arms effectively. For the Barbell Reverse Curl, maintain strict form while executing the movement to isolate the biceps. Meanwhile, the Triceps Dip demands focus on the entire triceps area, enhancing strength and definition. Complete 3 sets of 12, 10, and 8 reps for the Barbell Reverse Curl and 3 sets of 10 reps for the Triceps Dip. As you progress to Superset C, engage in Barbell Straight Leg Deadlift and Lever Leg Extension, effectively engaging the lower body and hips. Execute 3 sets of each exercise, maintaining the prescribed rep ranges for optimal muscle growth and strength. The final superset, Superset D, targets the calves and obliques with Dumbbell Standing Calf Raise and Dumbbell Side Bend. The calf raise demands control and full range of motion, while the side bend effectively engages the obliques for complete core activation. Follow the recommended rep ranges for each exercise, adjusting weights to maintain proper form and challenge yourself. Remember to maintain proper nutrition and hydration to support muscle recovery and growth following this challenging workout.