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

This workout is designed to help you build strength and muscle in key muscle groups. We start with a superset, the dumbbell chest fly and the cable seated low row. The dumbbell chest fly targets the chest muscles and helps increase their strength and mass. The cable seated low row engages the back muscles, promoting upper body strength and enhancing overall muscle balance. Moving on, we have the barbell reverse curl and triceps dip. The reverse curl is an effective exercise for targeting the biceps, and the triceps dip focuses on the triceps, helping to build arm strength and definition.

Next, we focus on the lower body with the barbell straight leg deadlift and lever leg extension. The straight leg deadlift targets the hamstrings and glutes, while the lever leg extension isolates the quadriceps, helping to improve lower body strength and stability. The workout concludes with the dumbbell standing calf raise and dumbbell side bend, targeting the calves and obliques, respectively. These exercises help to strengthen the core and lower leg muscles, contributing to overall lower body strength and stability.