Den 5 Týdne 2 - Pallas: 12-Week Full Body Workout
完成者 Pavel Czylok · 2026年3月22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 • 6 reps
4:B. 哑铃交替坐姿锤式弯举: 3 sets • 12, 10 and 8 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 8 reps
7:D. 雪橇45度腿部推举: 3 sets • 12, 10 and 8 reps
8:D. 加强版下斜仰卧起坐: 3 sets • 12, 10 and 8 reps
9. 阻力带下压: 3 sets • 12, 10 and 8 reps
10. 高台站立提踵: 3 sets • 25 reps
11. 绳索反向下拉: 3 sets • 12, 10 and 8 reps
12. 杠杆腿部伸展: 3 sets • 12, 10 and 8 reps
13. 坐姿低位拉力器划船: 3 sets • 12, 10 and 8 reps
See the full workout in the Fitwill app.
