Pavel Czylok

pavel

参加 2026年2月27日

17ワークアウト
115時間

Den 3 Týdne 6 - Pallas: 12-Week Full Body Workout

Build a strong upper and lower body with this intense workout targeting chest, back, arms, and legs.

15種のエクササイズ2h 11m2026年4月19日
Dumbbell Chest Fly
Dumbbell Side Bend
Cable Seated Low Row
Cable EZ-Bar Biceps Curl
Cable Pushdown
Barbell Reverse Curl
Wide Grip Rear Pull-Up
Triceps Dip
Lever Chest Press
Barbell Straight Leg Deadlift
Sled 45 degrees Narrow Stance Leg Press
Lever Leg Extension
Hack Calf Raise
Lever Seated Leg Curl
Lever Lying Leg Curl

Den 1 Týdne 6 - Pallas: 12-Week Full Body Workout

Build strength and tone muscles with this intense full-body workout. Includes pull-ups, shoulder presses, and leg exercises.

13種のエクササイズ2h 9m2026年4月17日
Cable Bar Lateral Pulldown
Wide Grip Pull-Up
Dumbbell Lateral Raise
Dumbbell Alternate Seated Hammer Curl
Barbell Bench Press (with hanging band technique)
Lever Seated Shoulder Press
Cable Seated Chest Fly
Barbell Lying Triceps Extension
Extra Decline Sit-up
Lever Lying Leg Curl
Sled 45° Leg Press
Hack Calf Raise
Lever Leg Extension

Den 5 Týdne 5 - Pallas: 12-Week Full Body Workout

Build strength and define muscles with this workout routine including cable pulldowns, bench press, preacher curls, and more.

14種のエクササイズ1h 50m2026年4月16日
Cable Rear Pulldown
Cable EZ-Bar Triceps Pushdown
Cable EZ-Bar Biceps Curl
Barbell Bench Press
Dumbbell Cross Body Hammer Curl
Barbell Front Chest Squat
Barbell Good Morning
Hanging Leg Hip Raise
Pull-up
Triceps Dip
Hack Calf Raise
Sled 45 degrees Narrow Stance Leg Press
Lever Lying Leg Curl
Lever Leg Extension

Den 3 Týdne 5 - Pallas: 12-Week Full Body Workout

Build strength and tone muscles with this intense full-body workout. Includes pull-ups, shoulder presses, and leg exercises.

13種のエクササイズ1h 34m2026年4月12日
Cable Bar Lateral Pulldown
Wide Grip Pull-Up
Dumbbell Lateral Raise
Lever Seated Shoulder Press
Dumbbell Alternate Seated Hammer Curl
Barbell Lying Triceps Extension
Barbell Bench Press (with hanging band technique)
Extra Decline Sit-up
Lever Lying Leg Curl
Sled 45° Leg Press
Cable Seated Chest Fly
Hack Calf Raise
Lever Leg Extension

Den 1 Týdne 5 - Pallas: 12-Week Full Body Workout

Build strength and define muscles with this workout routine including cable pulldowns, bench press, preacher curls, and more.

14種のエクササイズ1h 43m2026年4月11日
Cable Rear Pulldown
Cable EZ-Bar Triceps Pushdown
Cable EZ-Bar Biceps Curl
Barbell Bench Press
Dumbbell Cross Body Hammer Curl
Barbell Front Chest Squat
Barbell Good Morning
Hanging Leg Hip Raise
Pull-up
Triceps Dip
Hack Calf Raise
Sled 45 degrees Narrow Stance Leg Press
Lever Lying Leg Curl
Lever Leg Extension

Den 5 Týdne 4 - Pallas: 12-Week Full Body Workout

Build strength and definition with a workout including pulldowns, lateral raises, shoulder presses, curls, triceps extensions, and leg exercises.

12種のエクササイズ1h 31m2026年4月2日
Cable Bar Lateral Pulldown
Wide Grip Pull-Up
Dumbbell Lateral Raise
Lever Seated Shoulder Press
Dumbbell Alternate Seated Hammer Curl
Barbell Lying Triceps Extension
Lever Lying Leg Curl
Sled 45° Leg Press
Extra Decline Sit-up
Lever Leg Extension (Inward Toes)
Cable Seated Chest Fly
Barbell Bench Press (with hanging band technique)

Den 3 Týdne 4 - Pallas: 12-Week Full Body Workout

Build strength and muscle with a focused workout targeting chest, back, arms and legs. 3 sets of 12-8 reps for each exercise.

12種のエクササイズ1h 49m2026年3月31日
Dumbbell Chest Fly
Cable Seated Low Row
Barbell Reverse Curl
Triceps Dip
Barbell Straight Leg Deadlift
Lever Leg Extension
Dumbbell Side Bend
Hack Calf Raise
Sled 45 degrees Narrow Stance Leg Press
Cable Pulldown
Dumbbell Alternate Seated Hammer Curl
Lever Lying Leg Curl

Den 1 Týdne 4 - Pallas: 12-Week Full Body Workout

Build strength and muscle with this intense full-body workout. Includes cable pulldowns, bench press, and squats.

12種のエクササイズ1h 34m2026年3月29日
Cable Rear Pulldown
Barbell Bench Press
Lever Preacher Curl
Cable EZ-Bar Triceps Pushdown
Barbell Front Chest Squat
Barbell Good Morning
Hanging Leg Hip Raise
Hack Calf Raise
Sled 45 degrees Narrow Stance Leg Press
Lever Chest Press
Lever Leg Extension
Lever Lying Leg Curl

Den 5 Týdne 3 - Pallas: 12-Week Full Body Workout

Build strength and tone muscles with this intense full-body workout. Includes pull-ups, shoulder presses, and leg exercises.

13種のエクササイズ1h 45m2026年3月28日
Cable Bar Lateral Pulldown
Wide Grip Pull-Up
Dumbbell Lateral Raise
Lever Seated Shoulder Press
Dumbbell Alternate Seated Hammer Curl
Barbell Lying Triceps Extension
Lever Lying Leg Curl
Sled 45° Leg Press
Extra Decline Sit-up
Cable Seated Chest Fly
Barbell Bench Press (with hanging band technique)
Hack Calf Raise
Lever Leg Extension

Den 3 Týdne 3 - Pallas: 12-Week Full Body Workout

This workout includes supersets focusing on chest, back, arms, legs, and calves with varying rep ranges for muscle growth and strength.

13種のエクササイズ1h 49m2026年3月26日
Dumbbell Chest Fly
Cable Seated Low Row
Barbell Reverse Curl
Triceps Dip
Barbell Straight Leg Deadlift
Lever Leg Extension
Dumbbell Side Bend
Barbell Close-Grip Bench Press
Leg Press
Lever Lying Leg Curl
Hack Calf Raise
Decline Sit-up
Dumbbell Alternate Biceps Curl

最高の自分を築こう、 一歩一歩ワークアウトで

Fitwillであなたの可能性を解き放ちましょう。自宅やジムで5,000以上のエクササイズからワークアウトを作成・記録し、進歩を実感し、成果を楽しみましょう。

変化を起こす準備はできていますか？ 今すぐダウンロードして、あなたの旅を始めましょう！

機能を詳しく見る
Fitwill: App Screenshot
© 2019-2026 Fitwill