Powerful start – great progress

1 st exercise: warm up + stretching

Cardio machine (treadmill, stationary bike, elliptical trainer)

An effective way to start the workout – activates the muscles, reduces tension, and helps you get into the right rhythm.

Duration: 10–15 min

2nd exercise: front thigh muscles

Leg extension machine

Strengthens the front thigh muscles and helps improve a better sense of control.

Sets: 4 sets of 10–12 repetitions

3rd exercise: front thigh muscles

Seated leg press machine

Specifically strengthens the front thigh muscles and improves overall leg strength. It is a safe and stable way to effectively load the thigh muscles.

Sets: 4 sets of 10 repetitions

4th exercise: hamstring muscles

Leg curl machine (lying or seated)

Strengthens the hamstring muscles and improves movement control. This exercise helps balance the load from exercises that place more emphasis on the front thigh muscles.

Sets: 4 sets of 10 repetitions

5th exercise: back muscles

Vertical cable pull to the chest

This pull actively engages the entire upper back, helps build strong posture, and improves pulling and pushing strength. The more precisely you perform the movement, the better you will feel your back engagement.

Sets: 4 sets of 10 repetitions

6th exercise: shoulder muscles

Shoulder press machine

Strengthens the front and middle parts of the shoulders, providing greater strength and stability in the upper body. It is an excellent exercise for building stronger and more defined shoulder shape.

Sets: 4 sets of 12 repetitions

7th exercise: triceps (back of the upper arm)

Dumbbell arm extension

This movement directly targets the triceps, effectively strengthening the back of the upper arm and giving a more defined muscle contour.

Sets: 4 sets of 10 repetitions

8th exercise: biceps (front of the upper arm)

Barbell bicep curls

Actively engages the biceps, providing greater strength both in sports and everyday movements. A great choice if you want strong arms.

Sets: 4 sets of 10 repetitions

9th exercise: abdominal muscles


Bench crunches

Strengthens the upper abdominal muscles and helps improve body control. An inclined bench allows for a more intense load on the abdominal area.

Sets: 4 sets of 10–15 repetitions

10th exercise: cardio + stretching

Cardio machine (treadmill, stationary bike, elliptical trainer) and stretching exercises

Light cardio after the workout helps lower your heart rate, while stretching relaxes the muscles and speeds up recovery.

Duration: 20 min