July 17, 2026
Плечи и спина
1 h 27 min duration
9107 kg volume
24 sets
Standing Shoulder Press (Machine) Arnold machine
70 lbs × 12 · 70 lbs × 8 · 60 lbs × 10
Lateral Raise (Machine) Hammer Strength Select Lateral Raise
10 kg × 17 · 15 kg × 12 · 20 kg × 8
Rear Delt Reverse Fly (Machine) Hammer Strength Select Pectoral Fly / Rear Deltoid
26 kg × 20 · 35 kg × 16 · 35 kg × 12
Rear Delt Reverse Fly (Cable) Life Fitness Signature Adjustable Cable Crossover
5 kg × 15 · 5 kg × 14 · 5 kg × 12
Seated Row (Machine)
45 kg × 13 · 45 kg × 13 · 45 kg × 10
Lat Pulldown (Cable)
50 kg × 13 · 50 kg × 13 · 50 kg × 10
Lateral Raise (Machine)
15.5 kg × 16 · 21 kg × 12 · 21 kg × 12
Straight Arm Lat Pulldown (Cable)
20 kg × 12 · 20 kg × 12 · 20 kg × 12