Ilungele wonke amazinga, lokhu kuzivocavoca kusebenzisa ama-barbell, ama-dumbbell, ama-slider, i-ab roller, nemishini ye-TRX ukukhomba imisipha yomzimba ophezulu, umzimba ophansi, ne-abs. Iseshini iphinde ihlanganise ukuqeqeshwa kwe-cardio kusetshenziswa izintambo zempi, amabhola emithi, ama-kettlebells, nomshini wokugwedla. Khetha ukuqeqesha endlini noma ngaphandle ngayo yonke imishini enikeziwe.

Yenzelwe abantu abangaba ngu-3, lesi seshini sihlinzeka nge-cardio conditioning ngokufaka izintambo zempi, amabhola emithi, ama-kettlebells, nomshini wokugwedla. Ukuqeqeshwa kwamandla omzimba wonke nakho kufakiwe, kusetshenziswa inhlanganisela yama-barbell, ama-dumbbell, ama-slider, i-ab roller, nemishini ye-TRX. Lokhu kuzivocavoca kwasekhaya noma endaweni kuklanyelwe ukuhlangabezana nanoma iliphi izinga lokuzivocavoca, elinayo yonke imishini.

Leli phakethe lamakilasi amaningi lihlose izindawo ezihlukahlukene zomzimba kumaseshini angu-3 aguquguqukayo. I-Push day ihlose ukuqinisa ama-quad, isifuba, amahlombe, ama-triceps, ne-abs. Usuku 2 luhlose ama-hamstrings, ama-glutes, ama-biceps, nomhlane ongezansi. Iseshini yokugcina ihlanganisa izivivinyo zomzimba ogcwele njenge-squat ukuze ucindezele futhi uphakamise ukuze ulayini. Kutuswa kuwo wonke amazinga okuzivocavoca, lokhu kuvivinya umzimba kwenzeka kunoma iyiphi indawo oyifunayo.