October 1, 2026
Ягодицы и квадрицепсы
1 h 22 min duration
25820 kg volume
21 sets
Hip Thrust (Machine) Bench Fitness
80 kg × 15 · 80 kg × 13 · 80 kg × 13
Bulgarian Split Squat (Smith Machine)
30 kg × 13 · 30 kg × 13 · 30 kg × 13
Hip Abduction (Machine) Noname
90 kg × 20 · 90 kg × 15 · 90 kg × 15
Hip Adduction (Machine) Noname
90 kg × 20 · 90 kg × 18 · 90 kg × 16
Leg Extension (Machine) Bench Fitness EXCEED V2 ISO Leg Extension
30 kg × 14 · 30 kg × 12 · 30 kg × 12
Seated Calf Raise (Machine) Bench Fitness EXCEED V2 Seated Calf Raise
50 kg × 16 · 50 kg × 16 · 50 kg × 16
Leg Press (Machine) Noname
80 kg × 13 · 80 kg × 12 · 80 kg × 12