Den 1 Týdne 3 - Pallas: 12-Week Full Body Workout
完成者 Pavel Czylok · 2026年3月23日
1:A. 绳索反向下拉: 3 sets • 12, 12 and 20 reps
2:B. 杠铃卧推: 3 sets • 12 reps
3:B. 绳索EZ杆三头肌下压: 3 sets • 12 reps
4:C. 杠铃前胸深蹲: 3 sets • 8, 8 and 6 reps
5:D. 杠铃早晨起身: 3 sets • 12 reps
6:D. 悬垂抬腿臀部提升: 3 sets • 12 reps
7. 辅助单腿推蹬: 3 sets • 12 reps
8. 杠杆式坐姿腿举: 3 sets • 12, 12 and 10 reps
9. 哈克提踵: 3 sets • 20 reps
10. Leg Press: 3 sets • 12 reps
11. EZ杠铃牧师弯举: 3 sets • 12, 12 and 7 reps
See the full workout in the Fitwill app.
