Den 1 Týdne 4 - Pallas: 12-Week Full Body Workout
完成者 Pavel Czylok · 2026年3月29日
1:A. 绳索反向下拉: 3 sets • 30, 20 and 15 reps
2:B. 杠铃卧推: 3 sets • 15, 15 and 10 reps
3:B. 杠杆式牧师弯举: 3 sets • 12, 10 and 5 reps
4:B. 绳索EZ杆三头肌下压: 3 sets • 20, 15 and 10 reps
5:C. 杠铃前胸深蹲: 3 sets • 15 reps
6:D. 杠铃早晨起身: 3 sets • 15 reps
7:D. 悬垂抬腿臀部提升: 3 sets • 13, 15 and 13 reps
8. 哈克提踵: 3 sets • 15, 15 and 13 reps
9. 雪橇45度窄距腿推: 3 sets • 15, 15 and 20 reps
10. 杠杆式胸部推举: 3 sets • 15 reps
11. 杠杆腿部伸展: 3 sets • 12 reps
12. 杠杆俯卧腿弯举: 3 sets • 15 reps
See the full workout in the Fitwill app.
