July 10, 2026
Плечи и спина
1 h 36 min duration
5543 kg volume
25 sets
Shoulder Press (Smith machine) Technogym Multipower (Smith Machine)
10 lbs × 11 · 5 lbs × 12 · 5 lbs × 11 · 10 lbs × 13
Lateral Raise (Cable)
×11 · ×13 · ×13
Rear Delt Reverse Fly (Cable)
×13 · ×14 · ×13
Rear Delt Reverse Fly (Dumbbell)
8 kg × 17 · 8 kg × 15 · 8 kg × 14
Seated Row (Machine)
40 kg × 10 · 40 kg × 10 · 40 kg × 10
Lat Pulldown (Machine) Technogym Selection 700 Lat Machine
40 kg × 15 · 45 kg × 10 · 40 kg × 12
Straight Arm Lat Pulldown (Cable)
20 kg × 14 · 20 kg × 12 · 20 kg × 12
Seated Cable Row (Cable)
35 kg × 12 · 35 kg × 12 · 35 kg × 14