Back day 🙂
March 18, 2026
Спина/задняя дельта/бицепс
1 h 4 min duration
21 sets
Hor raw machine
60 kg × 10 · 50 kg × 9 · 50 kg × 10
Ver raw machine
50 kg × 13 · 55 kg × 13 · 60 kg × 10
Pull over machine
60 kg × 10 · 60 kg × 10 · 60 kg × 9
Rear Delt Reverse Fly (Machine)
90 lbs × 13 · 110 lbs × 14 · 130 lbs × 10
Seated Row (Machine)
150 lbs × 10 · 150 lbs × 9 · 150 lbs × 10
Back Extension (Machine)
90 lbs × 13 · 110 lbs × 14 · 130 lbs × 10
Bicep Curl (Machine)
50 lbs × 14 · 60 lbs × 13 · 70 lbs × 9