Day 3 of Week 11 - Ceres: 12-Week Full Body Workout

This full-body workout is designed to help you build strength and muscle. It includes a combination of compound and isolation exercises to target different muscle groups. The workout starts with dumbbell chest flys to target the chest muscles, followed by cable seated low rows to work the back muscles. The next exercise is the barbell seated behind head military press, which targets the shoulders and triceps. Then, you move on to dumbbell alternate seated hammer curls to work the biceps, followed by lever leg extensions for the quadriceps. The workout continues with barbell deadlifts to target the lower body and back, lever calf raises on the bench press machine for the calves, and finishes with cable side bends to work the obliques. For each exercise, aim to perform 4 sets with a decreasing number of reps (20, 15, 7, and 7) as the weight increases. It's important to use proper form and engage the targeted muscles throughout each exercise. It's also essential to maintain proper nutrition and rest to support muscle recovery and growth.