September 4, 2026
Плечи и спина
1 h 35 min duration
8102 kg volume
25 sets
Seated Shoulder Press (Dumbbell)
14 kg × 15 · 14 kg × 10 · 14 kg × 7
Seated Lateral Raise (Dumbbell)
8 kg × 20 · 8 kg × 15 · 8 kg × 12
Chest Supported Reverse Fly (Dumbbell)
6 kg × 25 · 6 kg × 22 · 6 kg × 20
Rear Delt Reverse Fly (Cable) Panatta Dual Adjustable Pulley Smart Station
15 kg × 8 · 15 kg × 10 · 15 kg × 10
Lat Pulldown (Machine) Hoist Lat Pulldown
60 kg × 15 · 60 kg × 13 · 60 kg × 11
Seated Cable Row (Cable) Panatta Jungle Machine
50 kg × 10 · 50 kg × 12 · 40 kg × 12
Lat Pulldown (Machine) Panatta Lat Pull Down
45 kg × 12 · 45 kg × 12 · 45 kg × 9
Straight Arm Lat Pulldown (Cable) Panatta Jungle Machine
15 kg × 12 · 35 kg × 9 · 30 kg × 10
Stair Machine StairMaster Gauntlet StepMill
26 min · 75 fl · 1213 steps · level 4