August 28, 2026
Плечи и спина
1 h 9 min duration
7120 kg volume
21 sets
Lat Pulldown (Machine) Hoist Lat Pulldown
40 kg × 20 · 50 kg × 15 · 50 kg × 13
Seated Cable Row (Cable) Panatta Jungle Machine
45 kg × 15 · 45 kg × 13 · 50 kg × 13
Lat Pulldown (Machine) Panatta Lat Pull Down
45 kg × 10 · 45 kg × 10 · 40 kg × 10
Straight Arm Lat Pulldown (Cable) Panatta Jungle Machine
15 kg × 12 · 15 kg × 12 · 15 kg × 12
Rear Delt Reverse Fly (Cable)
15 kg × 13 · 15 kg × 11 · 15 kg × 13
Rear Delt Reverse Fly (Machine) Panatta Peck Back Station
15 kg × 10 · 15 kg × 10 · 15 kg × 11
Lateral Raise Bench (Dumbbell)
6 kg × 9 · 6 kg × 8 · 6 kg × 8