July 14, 2026
Спина и плечи
1 h 19 min duration
7470 kg volume
21 sets
Pull Up
×12 · ×8 · ×8
Seated Row (Machine) Newtech Advanced Line Seated Row
35 kg × 12 · 35 kg × 12 · 35 kg × 12
Lat Pulldown (Machine) Newtech M-Torture High Row
60 kg × 12 · 60 kg × 11 · 60 kg × 11
Rear Delt Reverse Fly (Machine) Atlantis Pec / Rear Delt Fly Combo
27 kg × 12 · 27 kg × 13 · 27 kg × 14
Rear Delt Reverse Fly (Machine) Nautilus Nitro Evo Rear Delt / Pec Fly
23 kg × 14 · 23 kg × 12 · 23 kg × 13
Lat Pulldown (Machine) Nautilus XPLoad Lat Pulldown
30 kg × 13 · 30 kg × 13 · 30 kg × 12
Lateral Raise (Machine) Newtech OnHim Single Lateral Raise
30 kg × 12 · 30 kg × 12 · 30 kg × 12