flowzer

flowzer95

Liitus 18. aprill 2026

3Treeningud
0Tunnid

Jour 1 de la Semaine 1 - Leg

7 harjutust0m19. aprill 2026
Sled 45° Leg Press (Side POV)
Lever Seated Leg Curl
Lever Leg Extension
Lever Lying Leg Curl
Lever Seated Hip Adduction
Lever Seated Hip Abduction
Roman Chair 45 degrees Back Extension

Jour 1 de la Semaine 1 - Pull

8 harjutust0m19. aprill 2026
Cable Seated High Row (V-bar)
Cable Seated Lats Focused Row
Cable Rope Standing Lat Pushdown
Lever Cross Lat Pulldown
Cable Rope Kneeling Rear Delt Row
Dumbbell Alternate Biceps Curl
Front Plank
Side Plank

Jour 1 de la Semaine 1 - Push Pull Leg

Build chest, shoulders, and triceps with this machine-based push day workout using lever machines, dumbbells, and cables.

9 harjutust0m18. aprill 2026
Lever Decline Chest Press
Lever Incline Chest Press
Lever Military Press (plate loaded)
Lever Seated Fly
Dumbbell Lateral Raise
Cable EZ-Bar Triceps Pushdown
Cable High Pulley Overhead Tricep Extension
Front Plank
Side Plank

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