Den 5 Týdne 3 - Pallas: 12-Week Full Body Workout
完成者 Pavel Czylok · 2026年3月28日
1. 绳索横杠侧拉: 3 sets • 20 reps
2:A. 宽握引体向上: 3 sets • 6, 8 and 8 reps
3:A. 哑铃侧平举: 3 sets • 12, 12 and 8 reps
4:B. 杠杆式坐姿肩推: 3 sets • 12, 10 and 6 reps
5:B. 哑铃交替坐姿锤式弯举: 3 sets • 15, 12 and 12 reps
6:C. 杠铃仰卧三头肌伸展: 3 sets • 12, 10 and 8 reps
7:C. 杠杆俯卧腿弯举: 3 sets • 12, 10 and 10 reps
8:D. 雪橇45度腿部推举: 3 sets • 15 reps
9:D. 加强版下斜仰卧起坐: 3 sets • 12, 10 and 7 reps
10. 坐姿绳索飞鸟: 3 sets • 15, 12 and 12 reps
11. 杠铃卧推（悬挂阻力带技巧）: 3 sets • 4, 12 and 10 reps
12. 哈克提踵: 3 sets • 15, 12 and 12 reps
13. 杠杆腿部伸展: 3 sets • 12 reps
See the full workout in the Fitwill app.
