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April 20, 2026
Спина/задняя дельта/бицепс
1 h 10 min duration
21 sets
Seated Row (Machine)
30 kg × 10 · 30 kg × 10 · 30 kg × 8
Lat Pulldown (Machine)
45 kg × 8 · 45 kg × 8 · 45 kg × 7
Pullover (Machine)
80 kg × 9 · 80 kg × 9 · 80 kg × 7
Rear Delt Reverse Fly (Machine)
40 kg × 9 · 40 kg × 9 · 40 kg × 9
Seated Row (Machine)
140 kg × 13 · 150 kg × 10 · 140 kg × 11
Bicep Curl (Dumbbell)
16 kg × 8 · 16 kg × 8 · 16 kg × 7
Bicep Curl (Machine)
100 lbs × 10 · 100 lbs × 12 · 100 lbs × 12