Den 3 Týdne 3 - Pallas: 12-Week Full Body Workout
完成者 Pavel Czylok · 2026年3月26日
1:A. 哑铃飞鸟: 3 sets • 12, 10 and 15 reps
2:A. 坐姿低位拉力器划船: 3 sets • 12, 12 and 15 reps
3:B. 杠铃反握弯举: 3 sets • 6, 10 and 8 reps
4:B. 三头肌下压: 3 sets • 11, 6 and 8 reps
5:C. 杠铃直腿硬拉: 3 sets • 12 reps
6:C. 杠杆腿部伸展: 3 sets • 12 reps
7:D. 哑铃侧弯: 3 sets • 12, 15 and 15 reps
8. 杠铃窄握卧推: 3 sets • 10, 10 and 7 reps
9. Leg Press: 3 sets • 12, 12 and 15 reps
10. 杠杆式俯卧腿弯举: 3 sets • 12, 10 and 8 reps
11. 哈克提踵: 3 sets • 12, 10 and 12 reps
12. 下斜仰卧起坐: 3 sets • 12, 10 and 8 reps
13. 哑铃交替弯举: 3 sets • 15, 10 and 10 reps
See the full workout in the Fitwill app.
