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soffconefe

Día 1 de la Semana 1 - Pierna en Casa 18 febrero

7 exercices1h 45m4h ago
Star Jump
Cardio Lunge
Dumbbell Lunge
Dumbbell Standing Calf Raise
Single Leg Foot Touch
Frog Hops
Dumbbell Bulgarian Split Squat

Sergey

perepechin

Day 1 of Week 3 - Full-Body

9 exercices1h 27m17 février 2026
Cable Bar Lateral Pulldown
Cable Elevated Row
Hyperextension
Plate Hyperextension
Lever Seated Shoulder Press
Dumbbell Standing Around World
Cable Rope Seated Face Pull
Wide Grip Pull-Up
Weighted Pull-Up

Stan_Nesklada

nesklada

Day 2 of Week 6 - CrystalPark-2026

8 exercices2h 20m16 février 2026
Smith Bench Press
Dumbbell Shrug
Dumbbell Alternate Seated Hammer Curl
Dumbbell One Arm Triceps Extension
Dumbbell Chest Fly
Dumbbell Standing Calf Raise
Dumbbell Walking Lunges
Cable EZ-Bar Triceps Pushdown

Sergey

perepechin

Day 16 - Home Workout

8 exercices56m15 février 2026
Squat
Push-up
Cossack Squats
Floor Crunches
Pike Push-up
Lying Leg Raise
Bodyweight Lying Pulse Row
Lying Prone Y

Mike Orlov

mike

Day 1 of Week 8 - 12 Week Full Body Workout V2 - Copy

6 exercices1h 3m14 février 2026
Cable Bar Lateral Pulldown
Cable Seated Low Row
Lever Military Press (plate loaded)
Plate Hyperextension
Barbell Banded Romanian Deadlift
Crunch - Back (WRONG-RIGHT)

Mike Orlov

mike

Day 4 of Week 7 - 12 Week Full Body Workout V2 - Copy

7 exercices1h 48m13 février 2026
Lever Leg Extension
Lever Lying Leg Curl
Sled 45° Leg Press
Lever Calf Stretch (plate loaded) Isometric
Lever Pendulum Squat (plate loaded)
Barbell Hip Thrust
Crunch - Back (WRONG-RIGHT)

Stan_Nesklada

nesklada

Day 1 of Week 6 - CrystalPark-2026

7 exercices1h 58m13 février 2026
Smith Bench Press
Dumbbell Lateral Raise
Dumbbell Alternate Seated Hammer Curl
Cable EZ-Bar Triceps Pushdown
Dumbbell Squat
Dumbbell Standing Calf Raise
Cable Bar Lateral Pulldown

Sergey

perepechin

Day 1 of Week 2 - Full-Body

4 exercices57m11 février 2026
Rowing (with rowing machine)
Barbell Preacher Curl
Cable Standing One Arm Triceps Extension
Cable Shrug

Stan_Nesklada

nesklada

Day 3 of Week 5 - CrystalPark-2026

7 exercices1h 56m11 février 2026
Dumbbell Lateral Raise
Dumbbell Standing Calf Raise
Dumbbell Cuban Press (version 2)
Barbell Curl
Dumbbell One Arm Triceps Extension
Dumbbell Bent Over Row against Wall
Cable Bar Lateral Pulldown

Sergey

perepechin

Day 3 of Week 1 - Full-Body

11 exercices2h 3m10 février 2026
Sled 45° Leg Press
Lever Leg Extension
Lever Lying Leg Curl
Hyperextension
Plate Hyperextension
Smith Calf Raise On Step
Pull-up
Weighted Pull-Up
Cable Seated Neck Flexion (with head harness)
Weighted Lying Neck Extension (with head harness)
Weighted Lying Side Lifting Head (with head harness)
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