Day 3 of Week 1 - Full-Body
完成者 Sergey · 2026年2月10日
1. 雪橇45度腿部推举: 5 sets • 20, 15, 12, 12 and 12 reps
2. 杠杆腿部伸展: 5 sets • 20, 15, 12, 12 and 12 reps
3. 杠杆俯卧腿弯举: 5 sets • 20, 15, 12, 9 and 9 reps
4. 背部伸展: 1 set • 20 reps
5. 负重背伸展: 4 sets • 15, 12, 12 and 12 reps
6. 史密斯机台阶提踵: 5 sets • 20, 20, 15, 15 and 15 reps
7. 引体向上: 1 set • 10 reps
8. 负重引体向上: 3 sets • 10, 10 and 5 reps
9. 坐姿拉力器颈部屈曲（带头部带）: 3 sets • 20 reps
10. 负重仰卧颈部伸展（使用头部吊带）: 3 sets • 20 reps
11. 负重侧卧侧抬头（带头部加重带）: 3 sets • 20 reps
See the full workout in the Fitwill app.