September 10, 2026
Плечи и спина
1 h 18 min duration
2087 kg volume
24 sets
Seated Shoulder Press (Dumbbell)
30 lbs × 14 · 30 lbs × 11 · 30 lbs × 8
Seated Lateral Raise (Dumbbell)
20 lbs × 13 · 20 lbs × 12 · 20 lbs × 10
Chest Supported Reverse Fly (Dumbbell)
15 lbs × 21 · 15 lbs × 20 · 15 lbs × 21
Rear Delt Reverse Fly (Cable) Multi station
1 plates × 12 · 2 plates × 8 · 1 plates × 12
Lat Pulldown (Cable)
4 plates × 21 · 6 plates × 16 · 6 plates × 12
Seated Cable Row (Cable)
4 plates × 21 · 6 plates × 12 · 6 plates × 12
Lat Pulldown - Close Grip (Cable) Noname
35 lbs × 13 · 35 lbs × 13 · 35 lbs × 13
Rope Straight Arm Pulldown (Cable)
5 plates × 12 · 5 plates × 13 · 5 plates × 12