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March – Instruction
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Elliptical Machine
Light warm-up to prepare the body for the chest and back workout.
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Incline Barbell Bench Press
Superset prep: set up an incline bench and keep dumbbells ready. After your last set, go straight into Incline Dumbbell Fly with a moderate weight and to failure.
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Flat Barbell Bench Press
Superset prep: clear a small space next to the bench. After your last set, drop to the floor and do Push Ups to failure.
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Chest Fly Machine
Superset prep: finish your last rep, stand up, and move straight to the floor. Perform Push Ups to failure with controlled tempo.
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Barbell Row
Superset prep: after your last set, move directly to the pull-up bar. Perform Pull Ups to failure. If you can’t do pull ups, it’s completely fine to skip the superset.
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Seated Cable Row (Wide Grip)
Superset prep: use the same wide grip bar, but grab it in the middle. Pull the handle close to your legs and perform a Narrow Cable Row to failure with controlled tempo.
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Treadmill Walk
Cardio at the end of the workout is done to support heart health and overall cardiovascular fitness, not for fat burning.
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Treadmill Walk
Light warm-up walk to prepare the legs and joints before heavier exercises.
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Barbell Squat
Superset prep: after your last squat set, remove most of the weight from the bar and step into position. Perform barbell lunges with controlled steps to failure.
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Leg Press
Superset prep: finish your last rep and grab dumbbells nearby. Perform dumbbell lunges with long steps and go to failure.
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Lying Leg Curl
Superset prep: after your last rep, move directly to the seated machine. Perform seated leg curls to failure with full control.
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Seated Calf Raises (Leg Press Machine)
Superset prep: after finishing on the leg press, step onto a plate. Perform standing calf raises with full stretch and contraction to failure.
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Treadmill Walk
Cardio at the end of the workout to support heart health and overall cardiovascular fitness.
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Elliptical Machine
Light warm-up to prepare the body for the arms workout.
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Seated EZ Bar Overhead Triceps Extension
Superset prep: reduce the weight and immediately continue with one-arm dumbbell triceps extensions to failure.
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Rope Triceps Pushdowns
Superset prep: keep the rope attached and move directly into the overhead position. Perform rope overhead triceps extensions to failure.
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Dips
Superset prep: after the last set, immediately perform narrow grip push-ups to failure.
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EZ Bar Standing Bicep Curl
Superset prep: reduce the weight and continue with upper-half EZ bar curls to failure.
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Reverse Grip EZ Bar Curl
Superset prep: immediately switch to one-arm hammer dumbbell curls and go to failure.
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Treadmill Walk
Cardio at the end of the workout is done to support heart health and overall cardiovascular fitness, not for fat burning.
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Elliptical Machine
Light warm-up to prepare the body for the shoulders and abs workout.
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Dumbbell Shoulder Press
Superset prep: keep dumbbells ready and reduce the weight if needed. Perform dumbbell shrugs to failure with full squeeze at the top.
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Dumbbell Lateral Raise
Superset prep: after the last rep, keep tension and grab heavier dumbbells if needed. Perform dumbbell shrugs to failure with controlled tempo.
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Seated Reverse Dumbbell Fly
Superset prep: finish the last rep and stand up immediately. Perform dumbbell shrugs to failure, keeping shoulders moving straight up and down.
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Hanging Leg Raises
Superset prep: after the final set, lie down immediately and perform abdominal crunches to failure with controlled movement.
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Abdominal Crunch Machine
Superset prep: after the last crunch set, move directly to the dip station. Perform leg raises in dip position to failure with strict form.
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Pullover
Šis ir izaicinājuma vingrinājums, kas apvieno pievilkšanos ar kāju rotāciju un visa ķermeņa pacelšanu pāri stienim. Nepieciešama laba core stabilitāte, spēks un tehnika. Tas nav obligāts vingrinājums, bet ja tev izdodas to izpildīt – droši ieposto video mūsu WhatsApp grupā!