Kopiena

Day 1 of Week 12 - Full Body 2

Build your back, shoulders, biceps and triceps with this high-volume gym workout using cables and machines for controlled upper-body training.

Day 2 of Week 11 - Crystal park 3

Power through this full-body workout featuring Smith Bench Press, Dumbbell Lunges, Curls, and more for ultimate strength and muscle gain.

Day 1 of Week 2 - Pallas: 12-Week Full Body Workout

Build strength and muscle with this comprehensive workout including cable rear pulldowns, barbell bench press, preacher curls, triceps pushdowns, front chest squats, and more.

Day 2 of Week 14 - 12 Week Full Body Workout V2 - Copy

Enhance your strength with a targeted chest and arm workout featuring supersets of lever presses, flys, preacher curls, and tricep pushdowns.

Day 5 of Week 1 - Pallas: 12-Week Full Body Workout

Build strength and tone muscles with this intense workout including cable pulldowns, pull-ups, lateral raises, shoulder press, hammer curls, triceps extension, leg curls, leg press, and sit-ups.

Day 1 of Week 11 - Crystal park 3

Build chest, shoulders, arms, legs, and calves with this high-volume full-body dumbbell and cable hypertrophy workout.

Day 3 of Week 10 - Crystal park 3

Target your upper body with this comprehensive dumbbell workout. Includes Arnold Press, Bent Over Row, Lateral Raises, and more. Perfect for home or gym.

Day 1 of Week 14 - 12 Week Full Body Workout V2 - Copy

Build back, shoulders, and posterior chain strength with this gym-based hypertrophy workout using cables, machines, and barbell lifts.

Day 3 of Week 1 - Pallas: 12-Week Full Body Workout

Build strength and muscle with this workout targeting chest, back, arms, and legs. Includes chest fly, low row, reverse curl, triceps dip, deadlift, leg extension, calf raises, and side bends.

Day 4 of Week 13 - 12 Week Full Body Workout V2 - Copy