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Soff✨

soffconefe

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

7개 운동1h 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

9개 운동1h 27m2026년 2월 17일
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

8개 운동2h 20m2026년 2월 16일
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

8개 운동56m2026년 2월 15일
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

6개 운동1h 3m2026년 2월 14일
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

7개 운동1h 48m2026년 2월 13일
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

7개 운동1h 58m2026년 2월 13일
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

4개 운동57m2026년 2월 11일
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

7개 운동1h 56m2026년 2월 11일
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

11개 운동2h 3m2026년 2월 10일
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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