Day 4 of Week 9 - 12 Week Full Body Workout V2 - Copy
完成者 Mike Orlov · 2026年5月8日
1. 杠杆腿屈伸: 5 sets • 15, 10, 10, 10 and 10 reps
2:D. 杠杆俯卧腿弯举: 5 sets • 20, 15, 8, 8 and 8 reps
3:D. 45度倒蹬机腿举: 5 sets • 20, 15, 8, 8 and 8 reps
4. 45度倒蹬机提踵: 4 sets • 20 reps
5. 杠杆式摆锤深蹲（配重片）: 5 sets • 15, 10, 8, 8 and 8 reps
6. 杠铃臀推: 5 sets • 20, 15, 8, 8 and 8 reps
7. 死虫式: 3 sets • 30 reps
See the full workout in the Fitwill app.
