Den 5 Týdne 3 - Pallas: 12-Week Full Body Workout
Completed by Pavel Czylok · March 28, 2026
1. Cable Bar Lateral Pulldown: 3 sets • 20 reps
2:A. Wide Grip Pull-Up: 3 sets • 6, 8 and 8 reps
3:A. Dumbbell Lateral Raise: 3 sets • 12, 12 and 8 reps
4:B. Lever Seated Shoulder Press: 3 sets • 12, 10 and 6 reps
5:B. Dumbbell Alternate Seated Hammer Curl: 3 sets • 15, 12 and 12 reps
6:C. Barbell Lying Triceps Extension: 3 sets • 12, 10 and 8 reps
7:C. Lever Lying Leg Curl: 3 sets • 12, 10 and 10 reps
8:D. Sled 45° Leg Press: 3 sets • 15 reps
9:D. Extra Decline Sit-up: 3 sets • 12, 10 and 7 reps
10. Cable Seated Chest Fly: 3 sets • 15, 12 and 12 reps
11. Barbell Bench Press (with Hanging Band Technique): 3 sets • 4, 12 and 10 reps
12. Hack Calf Raise: 3 sets • 15, 12 and 12 reps
13. Lever Leg Extension: 3 sets • 12 reps
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