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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

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

Build upper body strength with cable pulldowns, barbell bench press, preacher curls, and triceps pushdowns. Enhance lower body and core with front chest squats, seated calf raises, good mornings, and leg hip raises.

Day 2 of Week 10 - 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 11 - Full Body 2

Build your back, quads, hamstrings, and shoulders with a high-volume, machine-based gym workout designed for controlled muscle-building reps.

Day 1 of Week 10 - Crystal park 3

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

Day 2 of Week 11 - Full Body 2

Build upper-chest, biceps, triceps and back strength with this high-volume gym workout featuring presses, cables and pull-ups.

Day 3 of Week 9 - 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.