April 6, 2026
Спина/задняя дельта/бицепс
1 h 21 min duration
27 sets
Seated Row (Machine)
60 lbs × 12 · 60 lbs × 10 · 60 lbs × 10
Lat Pulldown (Machine)
Pullover (Machine)
80 kg × 10 · 80 kg × 9 · 80 kg × 7
Rear Delt Reverse Fly (Machine)
35 kg × 9 · 35 kg × 8 · 35 kg × 9
Lateral Raise (Machine)
60 kg × 10 · 60 kg × 10 · 60 kg × 9
Seated Row (Machine)
130 lbs × 13 · 140 lbs × 11 · 140 lbs × 10
Bicep Curl (Machine)
80 lbs × 15 · 90 lbs × 10 · 90 lbs × 9
Abdominal Crunch (Machine)
90 lbs × 9 · 90 lbs × 9 · 90 lbs × 10
Bicep Curl (Dumbbell)
14 kg × 10 · 14 kg × 10 · 14 kg × 8