Den 3 Týdne 3 - Pallas: 12-Week Full Body Workout
Completed by Pavel Czylok · March 26, 2026
1:A. Dumbbell Chest Fly: 3 sets • 12, 10 and 15 reps
2:A. Cable Seated Low Row: 3 sets • 12, 12 and 15 reps
3:B. Barbell Reverse Curl: 3 sets • 6, 10 and 8 reps
4:B. Triceps Dip: 3 sets • 11, 6 and 8 reps
5:C. Barbell Straight Leg Deadlift: 3 sets • 12 reps
6:C. Lever Leg Extension: 3 sets • 12 reps
7:D. Dumbbell Side Bend: 3 sets • 12, 15 and 15 reps
8. Barbell Close-Grip Bench Press: 3 sets • 10, 10 and 7 reps
9. Leg Press: 3 sets • 12, 12 and 15 reps
10. Lever Lying Leg Curl: 3 sets • 12, 10 and 8 reps
11. Hack Calf Raise: 3 sets • 12, 10 and 12 reps
12. Decline Sit-up: 3 sets • 12, 10 and 8 reps
13. Dumbbell Alternate Biceps Curl: 3 sets • 15, 10 and 10 reps
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