Den 3 Týdne 1 - Pallas: 12-Week Full Body Workout
完成者 Pavel Czylok · 2026年3月1日
1:A. 哑铃飞鸟: 3 sets • 15 reps
2:A. 坐姿低位拉力器划船: 3 sets • 12, 10 and 8 reps
3:B. 杠铃反握弯举: 3 sets • 12, 10 and 8 reps
4:C. 杠铃直腿硬拉: 3 sets • 12, 12 and 10 reps
5:C. 杠杆腿部伸展: 3 sets • 12 reps
6:D. 哑铃站立提踵: 3 sets • 20, 15 and 10 reps
7:D. 哑铃侧弯: 3 sets • 20, 15 and 12 reps
8. 杠杆式胸部推举: 3 sets • 12, 12 and 10 reps
9. 杠杆式坐姿腿举: 3 sets • 12, 10 and 12 reps
10. 杠杆式胸肌飞鸟: 3 sets • 12, 10 and 8 reps
See the full workout in the Fitwill app.
