March 23, 2026
Спина/задняя дельта/бицепс
27 min duration
24 sets
Seated Row (Machine)
50 lbs × 11 · 50 lbs × 11 · 50 lbs × 11
Lat Pulldown (Machine)
60 kg × 11 · 60 kg × 11 · 60 kg × 9
Pullover (Machine)
60 kg × 11 · 60 kg × 9 · 60 kg × 10
Rear Delt Reverse Fly (Machine)
20 kg × 12 · 25 kg × 11 · 25 kg × 9
Seated Row (Machine)
80 lbs × 7 · 70 lbs × 7 · 60 lbs × 9
Seated Row (Machine)
130 lbs × 9 · 130 lbs × 10 · 130 lbs × 9
Bicep Curl (Machine)
50 lbs × 15 · 70 lbs × 10 · 70 lbs × 10
Abdominal Crunch (Machine)
130 lbs × 70 · 150 lbs × 70 · 150 lbs × 70