Den 1 Týdne 5 - Pallas: 12-Week Full Body Workout
完成者 Pavel Czylok · 2026年4月11日
1:A. 绳索反向下拉: 3 sets • 15 reps
2:B. 绳索EZ杆三头肌下压: 3 sets • 12 reps
3. 绳索EZ杠二头肌弯举: 3 sets • 12, 12 and 7 reps
4:B. 杠铃卧推: 3 sets • 12, 8 and 3 reps
5. 哑铃交叉锤式弯举: 3 sets • 15, 12 and 10 reps
6:C. 杠铃前胸深蹲: 3 sets • 15 reps
7:D. 杠铃早晨起身: 3 sets • 15 reps
8:D. 悬垂抬腿臀部提升: 3 sets • 15 reps
9. 引体向上: 3 sets • 12 reps
10. 三头肌下压: 3 sets • 12, 12 and 10 reps
11. 哈克提踵: 3 sets • 12 reps
12. 雪橇45度窄距腿推: 3 sets • 15 reps
13. 杠杆俯卧腿弯举: 3 sets • 15 reps
14. 杠杆腿部伸展: 3 sets • 15, 15 and 20 reps
See the full workout in the Fitwill app.
