Komunitas

Lucas Cervieri

lucascervieri

Dia 1 da Semana 1 - Projeto tanquinho 2026

7 latihan1h 40m2h ago
Walking on Treadmill
Dumbbell Floor Chest Press
Dumbbell Push Press
Push-up
Dumbbell Lateral Raise
Dumbbell Standing Triceps Extension
Run (equipment)

Sergey

perepechin

Day 3 of Week 5 - Full-Body

9 latihan2h 24m2 April 2026
Smith Incline Bench Press
Dumbbell Incline Fly
Cable Rope Hammer Curl
Cable Rope Overhead Triceps Extension
Dumbbell Pullover
One Arm Bayesian Cable Biceps Curl
Cable One Arm Side Triceps Pushdown
Crunch on a bench
Wide Grip Pull-Up

Pavel Czylok

pavel

Den 5 Týdne 4 - Pallas: 12-Week Full Body Workout

12 latihan1h 31m2 April 2026
Cable Bar Lateral Pulldown
Wide Grip Pull-Up
Dumbbell Lateral Raise
Lever Seated Shoulder Press
Dumbbell Alternate Seated Hammer Curl
Barbell Lying Triceps Extension
Lever Lying Leg Curl
Sled 45° Leg Press
Extra Decline Sit-up
Lever Leg Extension (Inward Toes)
Cable Seated Chest Fly
Barbell Bench Press (with hanging band technique)

TreyGal

treygal

Day 5 of Week 8 - Vesta: 12-Week Full Body Workout

5 latihan1h 38m1 April 2026
Barbell Curl
Dumbbell Standing Alternating Tricep Kickback
Dumbbell Alternate Biceps Curl
Cable Overhead Tricep Extension StraighT-bar
Dumbbell Incline Alternate Hammer Curl

Mike Orlov

mike

Day 2 of Week 7 - 12 Week Full Body Workout V2 - Copy

6 latihan42m1 April 2026
Lever Chest Press
Lever Seated Fly
Cable EZ-Bar Biceps Curl
Cable EZ-Bar Triceps Pushdown
Cable Twist (VERSION 2)
Crunch - Back (WRONG-RIGHT)

Pavel Czylok

pavel

Den 3 Týdne 4 - Pallas: 12-Week Full Body Workout

12 latihan1h 49m31 Maret 2026
Dumbbell Chest Fly
Cable Seated Low Row
Barbell Reverse Curl
Triceps Dip
Barbell Straight Leg Deadlift
Lever Leg Extension
Dumbbell Side Bend
Hack Calf Raise
Sled 45 degrees Narrow Stance Leg Press
Cable Pulldown
Dumbbell Alternate Seated Hammer Curl
Lever Lying Leg Curl

TreyGal

treygal

Day 4 of Week 8 - Vesta: 12-Week Full Body Workout

4 latihan33m31 Maret 2026
Smith Chair Squat
Lever Leg Extension
Lever Seated One Leg Curl (R)
Barbell Romanian Deadlift

TreyGal

treygal

Day 3 of Week 8 - Vesta: 12-Week Full Body Workout

5 latihan45m30 Maret 2026
Barbell Standing Wide Military Press
Dumbbell Arnold Press
Barbell Upright Row
Dumbbell Standing Alternate Vertical Front Raises
Cable Rope Kneeling Rear Delt Row

Sergey

perepechin

Day 1 of Week 5 - Full-Body

8 latihan1h 29m30 Maret 2026
Cable Bar Lateral Pulldown
Cable Elevated Row
Hyperextension
Plate Hyperextension
Lever Seated Shoulder Press
Dumbbell Standing Around World
Cable Rope Seated Face Pull
Weighted Pull-Up

Pavel Czylok

pavel

Den 1 Týdne 4 - Pallas: 12-Week Full Body Workout

12 latihan1h 34m29 Maret 2026
Cable Rear Pulldown
Barbell Bench Press
Lever Preacher Curl
Cable EZ-Bar Triceps Pushdown
Barbell Front Chest Squat
Barbell Good Morning
Hanging Leg Hip Raise
Hack Calf Raise
Sled 45 degrees Narrow Stance Leg Press
Lever Chest Press
Lever Leg Extension
Lever Lying Leg Curl

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