Pavel Czylok

pavel

加入 2026年2月27日

11训练
104小时

Den 3 Týdne 4 - Pallas: 12-Week Full Body Workout

12 个练习1h 49m16h ago
Dumbbell Chest Fly
Cable Seated Low Row
Barbell Reverse Curl
Triceps Dip
Barbell Straight Leg Deadlift
Lever Leg Extension
Dumbbell Side Bend
Hack Calf Raise
Sled 45 degrees Narrow Stance Leg Press
Cable Pulldown
Dumbbell Alternate Seated Hammer Curl
Lever Lying Leg Curl

Den 1 Týdne 4 - Pallas: 12-Week Full Body Workout

12 个练习1h 34m2026年3月29日
Cable Rear Pulldown
Barbell Bench Press
Lever Preacher Curl
Cable EZ-Bar Triceps Pushdown
Barbell Front Chest Squat
Barbell Good Morning
Hanging Leg Hip Raise
Hack Calf Raise
Sled 45 degrees Narrow Stance Leg Press
Lever Chest Press
Lever Leg Extension
Lever Lying Leg Curl

Den 5 Týdne 3 - Pallas: 12-Week Full Body Workout

13 个练习1h 45m2026年3月28日
Cable Bar Lateral Pulldown
Wide Grip Pull-Up
Dumbbell Lateral Raise
Lever Seated Shoulder Press
Dumbbell Alternate Seated Hammer Curl
Barbell Lying Triceps Extension
Lever Lying Leg Curl
Sled 45° Leg Press
Extra Decline Sit-up
Cable Seated Chest Fly
Barbell Bench Press (with hanging band technique)
Hack Calf Raise
Lever Leg Extension

Den 3 Týdne 3 - Pallas: 12-Week Full Body Workout

13 个练习1h 49m2026年3月26日
Dumbbell Chest Fly
Cable Seated Low Row
Barbell Reverse Curl
Triceps Dip
Barbell Straight Leg Deadlift
Lever Leg Extension
Dumbbell Side Bend
Barbell Close-Grip Bench Press
Leg Press
Lever Lying Leg Curl
Hack Calf Raise
Decline Sit-up
Dumbbell Alternate Biceps Curl

Den 1 Týdne 3 - Pallas: 12-Week Full Body Workout

11 个练习1h 32m2026年3月23日
Cable Rear Pulldown
Barbell Bench Press
Cable EZ-Bar Triceps Pushdown
Barbell Front Chest Squat
Barbell Good Morning
Hanging Leg Hip Raise
Assisted Single Leg Press
Lever Seated Leg Press
Hack Calf Raise
Leg Press
EZ Barbell Preacher Curl

Den 5 Týdne 2 - Pallas: 12-Week Full Body Workout

13 个练习2h 7m2026年3月22日
Cable Bar Lateral Pulldown
Dumbbell Lateral Raise
Lever Seated Shoulder Press
Dumbbell Alternate Seated Hammer Curl
Barbell Lying Triceps Extension
Lever Lying Leg Curl
Sled 45° Leg Press
Extra Decline Sit-up
Band pushdown
Elevated Standing Calf Raise
Cable Rear Pulldown
Lever Leg Extension
Cable Seated Low Row

Den 3 Týdne 2 - Pallas: 12-Week Full Body Workout

12 个练习88h 25m2026年3月22日
Dumbbell Chest Fly
Cable Seated Low Row
Barbell Reverse Curl
Triceps Dip
Barbell Straight Leg Deadlift
Lever Leg Extension
Dumbbell Standing Calf Raise
Dumbbell Side Bend
Leg Press
Lever Lying Leg Curl
Lever Chest Press
Cable One Arm Curl

Den 1 Týdne 2 - Pallas: 12-Week Full Body Workout

11 个练习1h 19m2026年3月11日
Cable Rear Pulldown
Barbell Bench Press
Lever Preacher Curl
Cable EZ-Bar Triceps Pushdown
Barbell Front Chest Squat
Barbell Good Morning
Hanging Leg Hip Raise
Lever Seated Leg Press
Leg Press
Lever Calf Raise (bench press machine)
Lever Standing Leg Curl

Den 5 Týdne 1 - Pallas: 12-Week Full Body Workout

11 个练习1h 46m2026年3月3日
Cable Bar Lateral Pulldown
Dumbbell Lateral Raise
Lever Seated Shoulder Press
Dumbbell Alternate Seated Hammer Curl
Barbell Lying Triceps Extension
Lever Lying Leg Curl
Sled 45° Leg Press
Elevated Standing Calf Raise
Lever Chest Press
Lever Total Abdominal Crunch
Lever Leg Extension

Den 3 Týdne 1 - Pallas: 12-Week Full Body Workout

10 个练习1h 9m2026年3月1日
Dumbbell Chest Fly
Cable Seated Low Row
Barbell Reverse Curl
Barbell Straight Leg Deadlift
Lever Leg Extension
Dumbbell Standing Calf Raise
Dumbbell Side Bend
Lever Chest Press
Lever Seated Leg Press
Lever Pec Deck Fly

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