Day 3 of Week 9 - 12 Week Full Body Workout V2 - Copy
完成者 Mike Orlov · 2026年4月29日
1. 死虫式: 3 sets • 40 reps
2. 股四头肌拉伸: 1 set • 1 reps
3. 滚动鸽子式拉伸: 1 set • 1 reps
4. 猫式伸展: 1 set • 30 reps
5. 下犬式: 1 set • :30.
6. 杠杆俯卧T杠划船: 4 sets • 15, 8, 8 and 8 reps
7. 杠杆单臂侧向宽距下拉（杠铃片负重）: 4 sets • 20, 8, 8 and 8 reps
8. 山羊挺身: 4 sets • 15, 10, 10 and 10 reps
9. 哑铃俯身飞鸟: 4 sets • 20, 8, 8 and 8 reps
10. 哑铃搁凳腕弯举: 4 sets • 50, 25, 25 and 25 reps
See the full workout in the Fitwill app.
