Chapter 79: Five Sets of Regret
Dahlia clapped her hands loudly, gathering the attention of all.
"Alright! Everyone, listen up! Now that your bodies are warmed up from the Demonic Creatine..."
A smirk appeared on her face.
"We’ll move directly to the main exercises now. No need to take warm-ups anymore."
A few groaned quietly.
She pointed at them.
"Don’t even start. You should be thanking me for not wasting your time today."
The disciples exchanged doubtful looks.
"Yesterday, I taught you squats," Dahlia continued, stretching her arms.
"That’s for your legs. But today, we’re working your whole upper body."
She then walked to the dumbbell rack and picked up an 80kg dumbbell with one hand, shocking the disciples.
"I’ll show you the first one. This one is called Bicep Curl."
Dahlua began to curl the weight upward slowly until it touched her shoulder.
"This strengthens your biceps, basically the muscles in your upper arms. It’s what makes your punches faster and stronger."
She lowered it slowly and repeated the movement.
"Don’t swing your arms or cheat with momentum. Control the weight, feel the muscle working."
One disciple raised his hand.
"Senior Sister, what if it’s too heavy?"
Dahlia looked at him flatly.
"Then pick a lighter one. Not everything’s a life or death struggle."
She then took some light dumbbells and handed one to the nearest disciple.
"Your turn. Try to do ten reps."
The boy grabbed it, his arm shaking instantly.
"T-ten...?!"
"Count!" Dahlia ordered.
"One...two... three... AARRGH!" He dropped it on the mat, panting.
Dahlia sighed.
"At least you didn’t drop it on your foot. Next!"
She then grabbed a smaller weight and held it above her head.
"This one’s called an overhead tricep extension. It works the back of your arms, the triceps. You’ll need his for stability and power when striking."
She bent her elbows, lowering the dumbbell behind her head, then raised it back up.
"Keep your elbows close to your ears, not flying out like chicken wings!"
A few disciples tried to copy her and almost hit themselves in the head, forcing Dahlia to stop them.
"Careful! It’s not called ’knock yourself out training’!"
The group nodded as they began to do it more slowly and precisely.
Dahlia smiled slightly.
"Good. Keep your form clean. This movement looks simple, but deadly when done right."
She put the dumbbell down and moved toward a long bench with a barbell resting on the rack.
"Now we move to the bench press. This will build your chest, shoulders and arms. One of the most important moves in upper body training."
Dahlia lay down on the bench, gripping the barbell firmly.
"You hold the bar slightly wider than shoulder-width apart. Lower it slowly to your chest... then push!"
She pressed the weight up smoothly, exhaling sharply.
"Keep your back straight, feet planted. Don’t bounce it off your chest, or I’ll make you do double sets."
A few disciples whispered.
"That looks easy..."
Dahlia heard them, smirking.
"Oh, really? Come try, then."
One overconfident boy stepped up and took her place.
"I got this."
He lifted the bar off the rack, lowered it... Then got stuck halfway. His face turned red.
Dahlua sighed. "Need help already?"
The boy frowned but nodded.
Dahlia then helped the boy re-rack the bar.
"Remember. Control over ego. That’s lesson one."
She then walked toward another station... a heavy barbell resting on the floor.
"Last one for today. The deadlift."
She positioned her feet under the bar and squatted slightly.
"This one’s for your back, legs and grip strength. You’ll use it in real fights when you need to lift someone."
She grabbed the bar and pulled it up in one smooth motion until she was standing tall.
"Keep your back straight! Don’t hunch, or you’ll break yourself instead of the weight."
The disciple watched her form closely. Her posture didn’t waver even with the heavy load.
"Now lower it gently," she said, placing the bar down with a thud.
She straightened and looked around.
"Alright, now pair up again. One lifts, one spots. You’ll all do these four exercises today. Five sets each."
The room went silent
"Five sets?"
"Yes, Five. You already drink the Demonic Creatine, remember? Show me it’s worth it!"
Groans filled the hall again. Dahlia clapped once, loudly.
"No complaints! Let’s move!"
---
Dahlia began walking between the rows of training disciples, her eyes scanning every movement.
Thanks to the Demonic Creatine, the difference from yesterday was obvious.
The disciples looked stronger, more focused, and less shaky. Even their stance were firmer and more stable.
Dahlua crossed her arms, nodding in approval.
"Not bad, Yesterday, half of you couldn’t even hold a bar without trembling. Today, you almost look like the real members of God Gym."
A few disciples smiled proudly, wiping sweat off their faces.
She stopped near one group doing bicep curls.
"Good... Keep your elbows close to your ribs. Don’t swing your arms, or you’ll just look like you’re dancing."
The two disciples quickly fixed their forms, faces red.
Dahlia moved to another pair doing overhead tricep extensions.
One girl lowered the weight too fast and almost hit her head. Dahlia caught the dumbbell midair.
"Careful! You’re not trying to knock yourself out!"
"Sorry, Senior Sister!" the girl stammered.
Dahlia placed the dumbbell back in her hands.
"Slow and steady. Control is more important than strength. The stronger you get, the more careful you must be."
Further down the hall, a group was working on bench presses.
One disciple struggles halfway up, shaking. His spotter quickly panicked.
Dahlia sighed and walked over, pressing one finger on the bar to help him lift it easily.
"Don’t panic when you spot. You’re there to help, not to scream."
"Y-yes, Senior Sister!" the group quickly replied.
Garion watched from the side, smiling faintly.
"They’re improving fast."
Dahlia nodded.
"The Demonic Creatine really works. Their bodies are heating up faster, and they recover quicker between sets."
Garion chuckled.
"That’s what happens when you combine mana and body training. But still... this isn’t over, yet."
Dahlia narrowed her eyes, hearing it.
"What do you mean, Master?"
For an unknown reason, Dahlia had a really bad feeling about this.