Den 5 Týdne 1 - Pallas: 12-Week Full Body Workout
完成者 Pavel Czylok · 2026年3月3日
1. 绳索横杠侧拉: 3 sets • 20, 15 and 10 reps
2:A. 哑铃侧平举: 3 sets • 12, 10 and 8 reps
3:B. 杠杆式坐姿肩推: 3 sets • 10, 8 and 6 reps
4:B. 哑铃交替坐姿锤式弯举: 3 sets • 15, 12 and 6 reps
5:C. 杠铃仰卧三头肌伸展: 3 sets • 12, 10 and 8 reps
6:C. 杠杆俯卧腿弯举: 3 sets • 12, 10 and 10 reps
7:D. 雪橇45度腿部推举: 3 sets • 12, 10 and 10 reps
8. 高台站立提踵: 3 sets • 20, 20 and 15 reps
9. 杠杆式胸部推举: 3 sets • 12, 10 and 8 reps
10. 杠杆式全腹部卷腹: 3 sets • 6, 5 and 4 reps
11. 杠杆腿部伸展: 3 sets • 12, 10 and 10 reps
See the full workout in the Fitwill app.
