Den 1 Týdne 2 - Pallas: 12-Week Full Body Workout
完成者 Pavel Czylok · 2026年3月11日
1:A. 绳索反向下拉: 3 sets • 12, 10 and 8 reps
2:B. 杠铃卧推: 3 sets • 12, 8 and 8 reps
3:B. 杠杆式牧师弯举: 3 sets • 12, 10 and 8 reps
4:B. 绳索EZ杆三头肌下压: 3 sets • 12, 10 and 8 reps
5:C. 杠铃前胸深蹲: 3 sets • 12, 10 and 8 reps
6:D. 杠铃早晨起身: 3 sets • 12, 10 and 10 reps
7:D. 悬垂抬腿臀部提升: 3 sets • 10 reps
8. 杠杆式坐姿腿举: 3 sets • 12, 10 and 8 reps
9. Leg Press: 3 sets • 12, 10 and 8 reps
10. 杠杆式小腿提踵（卧推机）: 3 sets • 12, 10 and 20 reps
11. 杠杆式站立腿弯举: 3 sets • 8, 6 and 5 reps
See the full workout in the Fitwill app.
