October 2, 2026
Плечи и спина
1 h 20 min duration
8520 kg volume
25 sets
Seated Shoulder Press (Dumbbell)
15 kg × 13 · 15 kg × 9 · ×6
Lateral Raise (Machine) Lateral Raise (Machine) 3
15 kg × 16 · 20 kg × 10 · 20 kg × 9 · 15 kg × 9
Rear Delt Reverse Fly (Machine) Lateral Raise (Machine) 3
10 kg × 11 · 10 kg × 15 · 10 kg × 16
Rear Delt Reverse Fly (Machine) Noname
35 kg × 20 · 35 kg × 20 · 40 kg × 12
Lat Pulldown (Machine) Bench Fitness EXCEED V2 High Row
40 kg × 12 · 40 kg × 13 · 40 kg × 11
Chest Supported Incline Row (T-Bar) Bench Fitness EXCEED V2 Chest Supported Row
15 kg × 15 · 15 kg × 14 · 15 kg × 14
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 × 11 · 15 kg × 10 · 15 kg × 10