Jun 10, 2026
完成者 Zachary · 2026年6月10日
1. 单杠双力臂: 5 sets • 3, 3, 3, 3 and 4 reps
2:A. 杠铃俯身划船: 8 sets • 10, 10, 10, 5, 5, 5, 5 and 5 reps
3. 俄罗斯转体: 5 sets • 20 reps
4:B. 引体向上: 5 sets • 10 reps
5. 前平板支撑: 5 sets • 01:00, 01:00, 01:00, 01:00 and 01:00.
6. 肱肌窄距引体向上: 4 sets • 10 reps
7. 悬垂直腿举腿: 4 sets • 10 reps
8. 划船机划船: 5 sets • 10 reps
9. 弹力带热身肩部拉伸: 1 set • 05:00.
See the full workout in the Fitwill app.
