Den 3 Týdne 4 - Pallas: 12-Week Full Body Workout
完成者 Pavel Czylok · 2026年3月31日
1:A. 哑铃飞鸟: 3 sets • 15 reps
2:A. 坐姿低位拉力器划船: 3 sets • 15 reps
3:B. 杠铃反握弯举: 3 sets • 8, 10 and 8 reps
4:B. 三头肌下压: 3 sets • 15, 13 and 11 reps
5:C. 杠铃直腿硬拉: 3 sets • 15 reps
6:C. 杠杆腿部伸展: 3 sets • 15, 15 and 20 reps
7:D. 哑铃侧弯: 3 sets • 15 reps
8. 哈克提踵: 3 sets • 15 reps
9. 雪橇45度窄距腿推: 3 sets • 20, 20 and 15 reps
10. 下拉训练: 3 sets • 15 reps
11. 哑铃交替坐姿锤式弯举: 3 sets • 15, 15 and 13 reps
12. 杠杆俯卧腿弯举: 3 sets • 15, 15 and 20 reps
See the full workout in the Fitwill app.
