Pavel Czylok

pavel

Gick med 27 februari 2026

20Träningar
121Timmar

Den 3 Týdne 7 - Pallas: 12-Week Full Body Workout

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

16 övningar2h 2m6h ago
Dumbbell Chest Fly
Dumbbell Side Bend
Cable Seated Low Row
Cable EZ-Bar Biceps Curl
Cable Pushdown
Barbell Reverse Curl
Decline Sit-Up
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 7 - Pallas: 12-Week Full Body Workout

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

15 övningar2h 10m27 april 2026
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 5 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.

14 övningar2h 0m22 april 2026
Dumbbell Chest Fly
Dumbbell Side Bend
Cable Seated Low Row
Cable EZ-Bar Biceps Curl
Cable Pushdown
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 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 övningar2h 11m19 april 2026
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 övningar2h 9m17 april 2026
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 övningar1h 50m16 april 2026
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 övningar1h 34m12 april 2026
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 övningar1h 43m11 april 2026
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 övningar1h 31m2 april 2026
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 övningar1h 49m31 mars 2026
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

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