Day 1 of Week 3 - Full-Body
完成者 Sergey · 2026年2月17日
1. 纜繩橫桿側拉下拉: 5 sets • 20, 15, 12, 10 and 12 reps
2. 滑輪高位划船: 5 sets • 20, 15, 12, 10 and 10 reps
3. 背部伸展運動: 1 set • 20 reps
4. 負重背部伸展: 4 sets • 15, 15, 12 and 12 reps
5. 槓桿坐姿肩推舉: 5 sets • 20, 15, 15, 10 and 12 reps
6. 啞鈴站立繞頭運動: 5 sets • 20, 15, 12, 12 and 12 reps
7. 繩索坐姿面拉運動: 5 sets • 20, 15, 12, 11 and 11 reps
8. 闊握引體向上: 2 sets • 10 reps
9. 負重引體向上: 3 sets • 6, 6 and 5 reps
See the full workout in the Fitwill app.