June 1, 2026
Задняя поверхность бедра и ягодицы
1 h 12 min duration
5990 kg volume
15 sets
Romanian Deadlift (Barbell)
70 kg × 15 · 80 kg × 11 · 80 kg × 11
Lying Leg Curl (Machine) Panatta Alternate Leg Curling
12.5 kg × 11 · 12.5 kg × 9 · 12.5 kg × 8
Seated Leg Curl (Machine) Panatta Seated Leg Curling Machine
45 kg × 10 · 40 kg × 10 · 40 kg × 10
Bulgarian Split Squat (Smith Machine) Смит ноунейм
30 kg × 11 · 30 kg × 11 · 30 kg × 8
Reverse Hyperextension Newtech M-Torture Reverse Hyper
20 kg × 11 · 20 kg × 12 · 20 kg × 11