# Ceres: 12-Week Full Body Workout

- Canonical: https://fitwill.app/sr-latn/workout/c43c448a-2c82-4d19-af20-4d35205c9d52/ceres-12-week-full-body-workout/

Gym | Plan | Intermediate: 12 Weeks | 3 Days per Week

## Description

Ceres: 12-Week Full Body Workout is a comprehensive exercise plan designed for intermediate individuals seeking to build strength and lean muscle. This 3-day-per-week workout incorporates a variety of compound and isolation exercises, including barbell bench press, deadlifts, squats, and a range of cable and dumbbell movements. The program is structured to optimize muscle growth and fat burning, making it perfect for those looking to sculpt a balanced, strong physique. The exercises target all major muscle groups and are strategically arranged to ensure proper muscle recovery and progression. With a focus on functional movements, this workout plan promotes overall fitness and can be tailored to individual fitness levels. Whether your goal is to improve strength, increase muscle definition, or enhance athletic performance, Ceres: 12-Week Full Body Workout provides an effective and challenging regimen to help you achieve your fitness goals.

## Week 1

### Day 1

Looking for a complete full-body workout routine? This program has it all, from upper body to lower body exercises. The workout starts with wide grip cable lat pulldowns which target the back muscles, followed by barbell bench press to work on the chest, and cable reverse grip biceps curls for the biceps. The sequence then moves on to dumbbell lateral raises, barbell lying triceps extension, and barbell high bar squats to engage the shoulders, triceps, and lower body muscles. As the workout progresses, it includes lever calf stretch and captains chair straight leg raise to focus on the calves and abs. Each exercise consists of 4 sets in a descending rep range (20, 15, 12, and 12) to ensure both muscle endurance and strength are developed effectively. Remember to maintain proper form and control throughout each repetition to maximize the benefits of this workout.

1. [Povlačenje Na Lat Mašini Širokim Hvatom](https://fitwill.app/sr-latn/exercise/0197/wide-grip-cable-lat-pulldown.md): 4 sets • 20, 15, 12 and 12 reps
2. [Potisak Šipkom Na Ravnoj Klupi](https://fitwill.app/sr-latn/exercise/0025/barbell-bench-press.md): 4 sets • 20, 15, 12 and 12 reps
3. [Pregib Na Kablu Sa Obrnutim Hvatom SZ-šipkom](https://fitwill.app/sr-latn/exercise/1608/cable-reverse-grip-biceps-curl-sz-bar.md): 4 sets • 20, 15, 12 and 12 reps
4. [Lateralno Podizanje Bučica](https://fitwill.app/sr-latn/exercise/0334/dumbbell-lateral-raise.md): 4 sets • 20, 15, 12 and 12 reps
5. [Ležeća Ekstenzija Za Triceps Sa Šipkom](https://fitwill.app/sr-latn/exercise/0061/barbell-lying-triceps-extension.md): 4 sets • 20, 15, 12 and 12 reps
6. [Čučanj Sa Šipkom Visoko Na Leđima](https://fitwill.app/sr-latn/exercise/1436/barbell-high-bar-squat.md): 4 sets • 20, 15, 12 and 12 reps
7. [Izometrijsko Istezanje Listova Na Mašini Sa Opterećenjem](https://fitwill.app/sr-latn/exercise/1447/lever-calf-stretch-plate-loaded-isometric.md): 4 sets • 20, 15, 12 and 12 reps
8. [Podizanje Pravih Nogu Na Kapitanskoj Stolici](https://fitwill.app/sr-latn/exercise/2963/captains-chair-straight-leg-raise.md): 4 sets • 20, 15, 12 and 12 reps

### Day 2

Rest Day

### Day 3

This workout is designed to target multiple muscle groups and improve overall strength and muscle size. The first superset consists of dumbbell chest flys and cable seated low rows. Chest flys are an effective exercise for targeting the chest muscles, while cable seated low rows engage the back muscles. This combination of exercises helps in building a balanced upper body strength. Moving on to the second superset, which consists of barbell seated behind head military press and dumbbell alternate seated hammer curls. Military press targets the shoulder muscles and helps in developing shoulder strength and stability, while hammer curls target the biceps, contributing to overall arm strength and size. Following this, the workout includes lever leg extensions to target the quadriceps, barbell deadlifts to engage the entire body and improve overall strength, lever calf raises to focus on the calf muscles, and cable side bends to engage the obliques. By incorporating these exercises into your training routine, you can effectively work on different muscle groups and achieve a balanced and comprehensive workout.

1. [Letenje Bučicama Za Grudi](https://fitwill.app/sr-latn/exercise/0308/dumbbell-chest-fly.md): 4 sets • 20, 15, 12 and 12 reps
2. [Sedeće Veslanje Na Donjem Koturu](https://fitwill.app/sr-latn/exercise/0180/cable-seated-low-row.md): 4 sets • 20, 15, 12 and 12 reps
3. [Sedeći Vojnički Potisak Šipkom Iza Glave](https://fitwill.app/sr-latn/exercise/0086/barbell-seated-behind-head-military-press.md): 4 sets • 20, 15, 12 and 12 reps
4. [Naizmenični Sedeći Čekić Pregib Bučicama](https://fitwill.app/sr-latn/exercise/1648/dumbbell-alternate-seated-hammer-curl.md): 4 sets • 20, 15, 12 and 12 reps
5. [Ekstenzija Nogu Na Mašini](https://fitwill.app/sr-latn/exercise/0585/lever-leg-extension.md): 4 sets • 20, 15, 12 and 12 reps
6. [Mrtvo Dizanje Sa Šipkom](https://fitwill.app/sr-latn/exercise/0032/barbell-deadlift.md): 4 sets • 20, 15, 12 and 12 reps
7. [Mašina Za Podizanje Na Prste (Lever Calf Raise)](https://fitwill.app/sr-latn/exercise/1220/lever-calf-raise-bench-press-machine.md): 4 sets • 20, 15, 12 and 12 reps
8. [Bočno Savijanje Na Sajli](https://fitwill.app/sr-latn/exercise/0222/cable-side-bend.md): 4 sets • 20, 15, 12 and 12 reps

### Day 4

Rest Day

### Day 5

This full-body workout is designed to build strength and muscle endurance. The workout includes a combination of compound and isolation exercises to target various muscle groups. Starting with lever seated crunches, the workout targets the core muscles, focusing on developing abdominal strength and stability. The cable wide grip rear pulldown behind the neck targets the upper back and lats, promoting muscle growth and strength in the back and arms. Moving on to the dumbbell incline bench press, the workout focuses on the chest, shoulders, and triceps, challenging the upper body with a compound movement.

The barbell curl and barbell shrug exercises are designed to isolate the biceps and trapezius muscles, enhancing arm and upper back strength. The cable reverse grip triceps pushdown with the SZ-bar effectively targets the triceps for muscle definition and arm strength. Finally, the workout concludes with lever lying leg curls and Smith chair squats to target the hamstrings, glutes, and quadriceps, promoting lower body strength and muscle development. Incorporating this full-body workout into a regular exercise routine can lead to overall strength and muscle gains when combined with a proper nutrition plan and adequate rest.

1. [Sedeći Trbušnjaci Na Mašini](https://fitwill.app/sr-latn/exercise/1452/lever-seated-crunch.md): 4 sets • 20, 15, 12 and 12 reps
2. [Povlačenje Na Lat Mašini Iza Glave Širokim Hvatom](https://fitwill.app/sr-latn/exercise/1325/cable-wide-grip-rear-pulldown-behind-neck.md): 4 sets • 20, 15, 12 and 12 reps
3. [Potisak Bučicama Na Kosoj Klupi](https://fitwill.app/sr-latn/exercise/0314/dumbbell-incline-bench-press.md): 4 sets • 20, 15, 12 and 12 reps
4. [Pregib Šipkom](https://fitwill.app/sr-latn/exercise/0031/barbell-curl.md): 4 sets • 20, 15, 12 and 12 reps
5. [Sleganje Ramenima Sa Šipkom](https://fitwill.app/sr-latn/exercise/0095/barbell-shrug.md): 4 sets • 20, 15, 12 and 12 reps
6. [Triceps Potisak Na Sajli Sa Obrnutim Hvatom I SZ-šipkom](https://fitwill.app/sr-latn/exercise/1606/cable-reverse-grip-triceps-pushdown-sz-bar.md): 4 sets • 20, 15, 12 and 12 reps
7. [Ležeći Pregib Nogu Na Mašini](https://fitwill.app/sr-latn/exercise/0586/lever-lying-leg-curl.md): 4 sets • 20, 15, 12 and 12 reps
8. [Čučanj Na Smith Mašini Sa Stolicom](https://fitwill.app/sr-latn/exercise/0750/smith-chair-squat.md): 4 sets • 20, 15, 12 and 12 reps

### Day 6

Rest Day

### Day 7

Rest Day

See the full workout in the Fitwill app.