April 10, 2026
Спина/задняя дельта/бицепс (2)
1 h 21 min duration
24 sets
Seated Row (Machine)
60 lbs × 9 · 60 lbs × 10 · 60 lbs × 11
Lat Pulldown (Machine)
Pullover (Machine)
80 kg × 9 · 80 kg × 8 · 80 kg × 8
Rear Delt Reverse Fly (Machine)
35 kg × 9 · 40 kg × 8 · 40 kg × 8
Lateral Raise (Machine)
65 kg × 9 · 65 kg × 9 · 65 kg × 8
Bicep Curl (Machine)
90 lbs × 14 · 100 lbs × 10 · 100 lbs × 10
Seated Row (Machine)
140 lbs × 12 · 150 lbs × 10 · 150 lbs × 10
Bicep Curl (Dumbbell)
16 kg × 10 · 16 kg × 8 · 16 kg × 7