Day 1 of Week 3 - Full-Body
完成者 Sergey · 2026年2月17日
1. 绳索横杠侧拉: 5 sets • 20, 15, 12, 10 and 12 reps
2. 高位拉力器划船: 5 sets • 20, 15, 12, 10 and 10 reps
3. 背部伸展: 1 set • 20 reps
4. 负重背伸展: 4 sets • 15, 15, 12 and 12 reps
5. 杠杆式坐姿肩推: 5 sets • 20, 15, 15, 10 and 12 reps
6. 哑铃站立绕头运动: 5 sets • 20, 15, 12, 12 and 12 reps
7. 坐姿绳索面拉: 5 sets • 20, 15, 12, 11 and 11 reps
8. 宽握引体向上: 2 sets • 10 reps
9. 负重引体向上: 3 sets • 6, 6 and 5 reps
See the full workout in the Fitwill app.