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Stan_Nesklada

Stan_Nesklada

nesklada

Liitus 12. detsember 2019

450Treeningud
646Tunnid

Day 1 of Week 10 - Crystal park 3

Build chest, shoulders, arms, legs, and calves with this high-volume full-body dumbbell and cable hypertrophy workout.

Harjutusi: 72h 17m9. oktoober 2026
Push-Up
Dumbbell Lateral Raise
Dumbbell Alternate Seated Hammer Curl
Cable EZ-Bar Triceps Pushdown
Dumbbell Squat
Dumbbell Standing Calf Raise
Dumbbell Incline Bench Press

Day 3 of Week 9 - Crystal park 3

Target your upper body with this comprehensive dumbbell workout. Includes Arnold Press, Bent Over Row, Lateral Raises, and more. Perfect for home or gym.

Harjutusi: 71h 38m7. oktoober 2026
Dumbbell Romanian Deadlift
Cable Bar Lateral Pulldown
Cable Rope Seated Face Pull
Dumbbell One-Arm Triceps Extension
Dumbbell Lateral Raise
Dumbbell Standing Calf Raise
Dumbbell Shrug

Day 2 of Week 9 - Crystal park 3

Power through this full-body workout featuring Smith Bench Press, Dumbbell Lunges, Curls, and more for ultimate strength and muscle gain.

Harjutusi: 71h 51m5. oktoober 2026
Barbell Bench Press
Cable Seated Row
Dumbbell Incline Bench Press
Dumbbell Chest Fly
Dumbbell Alternate Seated Hammer Curl
Cable EZ-Bar Triceps Pushdown
Dumbbell Walking Lunges

Day 1 of Week 9 - Crystal park 3

Build chest, shoulders, arms, legs, and calves with this high-volume full-body dumbbell and cable hypertrophy workout.

Harjutusi: 71h 55m2. oktoober 2026
Push-Up
Dumbbell Lateral Raise
Dumbbell Alternate Seated Hammer Curl
Cable EZ-Bar Triceps Pushdown
Dumbbell Squat
Dumbbell Standing Calf Raise
Dumbbell Incline Bench Press

Day 3 of Week 8 - Crystal park 3

Target your upper body with this comprehensive dumbbell workout. Includes Arnold Press, Bent Over Row, Lateral Raises, and more. Perfect for home or gym.

Harjutusi: 71h 42m30. september 2026
Dumbbell Romanian Deadlift
Cable Bar Lateral Pulldown
Cable Rope Seated Face Pull
Dumbbell One-Arm Triceps Extension
Dumbbell Lateral Raise
Dumbbell Standing Calf Raise
Dumbbell Shrug

Day 2 of Week 8 - Crystal park 3

Power through this full-body workout featuring Smith Bench Press, Dumbbell Lunges, Curls, and more for ultimate strength and muscle gain.

Harjutusi: 72h 48m28. september 2026
Barbell Bench Press
Cable Seated Row
Dumbbell Incline Bench Press
Dumbbell Chest Fly
Dumbbell Alternate Seated Hammer Curl
Cable EZ-Bar Triceps Pushdown
Dumbbell Walking Lunges

Day 1 of Week 8 - Crystal park 3

Build chest, shoulders, arms, legs, and calves with this high-volume full-body dumbbell and cable hypertrophy workout.

Harjutusi: 71h 42m26. september 2026
Push-Up
Dumbbell Lateral Raise
Dumbbell Alternate Seated Hammer Curl
Cable EZ-Bar Triceps Pushdown
Dumbbell Squat
Dumbbell Standing Calf Raise
Dumbbell Incline Bench Press

Day 3 of Week 7 - Crystal park 3

Build glutes, back, shoulders, arms, calves, and traps with this full-body dumbbell and cable hypertrophy workout.

Harjutusi: 71h 41m24. september 2026
Dumbbell Romanian Deadlift
Cable Bar Lateral Pulldown
Cable Rope Seated Face Pull
Dumbbell One-Arm Triceps Extension
Dumbbell Lateral Raise
Dumbbell Standing Calf Raise
Dumbbell Shrug

Day 2 of Week 7 - Crystal park 3

Power through this full-body workout featuring Smith Bench Press, Dumbbell Lunges, Curls, and more for ultimate strength and muscle gain.

Harjutusi: 71h 56m22. september 2026
Barbell Bench Press
Cable Seated Row
Dumbbell Incline Bench Press
Dumbbell Chest Fly
Dumbbell Alternate Seated Hammer Curl
Cable EZ-Bar Triceps Pushdown
Dumbbell Walking Lunges

Day 1 of Week 7 - Crystal park 3

Build shoulder, arm, chest and leg muscle with this gym-based full-body dumbbell and cable hypertrophy workout.

Harjutusi: 71h 48m19. september 2026
Push-Up
Dumbbell Lateral Raise
Dumbbell Alternate Seated Hammer Curl
Cable EZ-Bar Triceps Pushdown
Dumbbell Squat
Dumbbell Standing Calf Raise
Dumbbell Incline Bench Press

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