October 9, 2026
Плечи и спина
1 h 18 min duration
9040 kg volume
23 sets
Seated Shoulder Press (Dumbbell)
15 kg × 16 · 15 kg × 11 · 15 kg × 9
Lateral Raise (Machine) Lateral Raise (Machine) 3
15 kg × 16 · 15 kg × 11 · 15 kg × 11
Rear Delt Reverse Fly (Machine) Lateral Raise (Machine) 3
15 kg × 15 · 15 kg × 15
Rear Delt Reverse Fly (Machine) Noname
40 kg × 16 · 40 kg × 13 · 40 kg × 12
Lat Pulldown (Cable) Bench Fitness ASPIRE 8 Station Multi Gym
40 kg × 12 · 40 kg × 12 · 40 kg × 10
Seated Row (Cable) Bench Fitness ASPIRE 8 Station Multi Gym
35 kg × 13 · 35 kg × 12 · 35 kg × 10
Bent Over Row (Machine) Bench Fitness EXCEED V2 Linear Row
30 kg × 14 · 30 kg × 13 · 30 kg × 12
Rope Straight Arm Pulldown (Cable) Bench Fitness ASPIRE 8 Station Multi Gym
15 kg × 12 · 15 kg × 9 · 15 kg × 8