Den 5 Týdne 1 - Pallas: 12-Week Full Body Workout
Completed by Pavel Czylok · March 3, 2026
1. Cable Bar Lateral Pulldown: 3 sets • 20, 15 and 10 reps
2:A. Dumbbell Lateral Raise: 3 sets • 12, 10 and 8 reps
3:B. Lever Seated Shoulder Press: 3 sets • 10, 8 and 6 reps
4:B. Dumbbell Alternate Seated Hammer Curl: 3 sets • 15, 12 and 6 reps
5:C. Barbell Lying Triceps Extension: 3 sets • 12, 10 and 8 reps
6:C. Lever Lying Leg Curl: 3 sets • 12, 10 and 10 reps
7:D. Sled 45° Leg Press: 3 sets • 12, 10 and 10 reps
8. Elevated Standing Calf Raise: 3 sets • 20, 20 and 15 reps
9. Lever Chest Press: 3 sets • 12, 10 and 8 reps
10. Lever Total Abdominal Crunch: 3 sets • 6, 5 and 4 reps
11. Lever Leg Extension: 3 sets • 12, 10 and 10 reps
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