Day 3 of Week 1 - Full-Body
完成者 Sergey · 2026年2月10日
1. 雪橇45度腿推: 5 sets • 20, 15, 12, 12 and 12 reps
2. 槓桿式腿部伸展: 5 sets • 20, 15, 12, 12 and 12 reps
3. 槓桿式俯臥腿彎舉: 5 sets • 20, 15, 12, 9 and 9 reps
4. 背部伸展: 1 set • 20 reps
5. 負重背部伸展: 4 sets • 15, 12, 12 and 12 reps
6. Smith Calf Raise On Step: 5 sets • 20, 20, 15, 15 and 15 reps
7. 引體向上: 1 set • 10 reps
8. 負重引體向上: 3 sets • 10, 10 and 5 reps
9. 有線坐姿頸部屈曲（配戴頭部吊帶）: 3 sets • 20 reps
10. 加重仰臥頸部伸展（使用頭部吊帶）: 3 sets • 20 reps
11. 負重側躺側抬頭（使用頭部繫帶）: 3 sets • 20 reps
See the full workout in the Fitwill app.