September 14, 2026
Задняя поверхность бедра и ягодицы
1 h 14 min duration
12175 kg volume
21 sets
Romanian Deadlift (Smith Machine) Success
40 kg × 20 · 50 kg × 11 · 50 kg × 10
Seated Leg Curl (Machine) Success
30 kg × 20 · 35 kg × 13 · 35 kg × 12
Lying Leg Curl (Machine) Success
50 kg × 12 · 50 kg × 16 · 55 kg × 14
Bulgarian Split Squat (Smith Machine) Success Smith machine
20 kg × 15 · 30 kg × 12 · 30 kg × 12
Glute Kickback (Machine) Glute kickback
60 kg × 12 · 60 kg × 9 · 60 kg × 10
Seated Calf Raise (Machine) Success Calfs
35 kg × 16 · 35 kg × 15 · 35 kg × 15
Calf Press (Leg Press Machine) Leg press
50 kg × 15 · 60 kg × 12 · 60 kg × 12