Sergey

perepechin

가입 2019년 10월 29일

792워크아웃
851시간

Day 4 of Week 7 - Full-Body

Build strong quads, hamstrings, glutes, calves, and back with this high-volume gym hypertrophy workout.

6개 운동1h 32m6h ago
Lever Leg Extension
Lever Lying Leg Curl
Hyperextension
Plate Hyperextension
Smith Calf Raise On Step
Pull-up

Day 3 of Week 7 - Full-Body

Build upper chest, biceps, and triceps with this high-volume hypertrophy workout using Smith machine, dumbbells, and cables.

5개 운동1h 4m2026년 4월 18일
Smith Incline Bench Press
Dumbbell Incline Fly
Cable Rope Hammer Curl
Cable Rope Overhead Triceps Extension
Dumbbell Pullover

Day 1 of Week 7 - Full-Body

A high-volume full-body gym workout targeting back, legs, shoulders, and posterior chain using cables and machines for muscle growth.

10개 운동1h 0m2026년 4월 15일
Cable Bar Lateral Pulldown
Cable Elevated Row
Lever Leg Extension
Lever Lying Leg Curl
Hyperextension
Plate Hyperextension
Lever Seated Shoulder Press
Dumbbell Standing Around World
Cable Rope Seated Face Pull
Weighted Pull-Up

Day 3 of Week 6 - Full-Body

Build upper chest, biceps, and triceps with this incline-focused hypertrophy workout using Smith machine, dumbbells, and cables.

5개 운동1h 30m2026년 4월 12일
Smith Incline Bench Press
Dumbbell Incline Fly
Cable Rope Hammer Curl
Cable Rope Overhead Triceps Extension
Dumbbell Pullover

Day 1 of Week 6 - Full-Body

A high-volume full-body gym workout targeting back, legs, shoulders, and posterior chain using cables and machines for muscle growth.

10개 운동2h 9m2026년 4월 7일
Cable Bar Lateral Pulldown
Cable Elevated Row
Lever Leg Extension
Lever Lying Leg Curl
Hyperextension
Plate Hyperextension
Lever Seated Shoulder Press
Dumbbell Standing Around World
Cable Rope Seated Face Pull
Weighted Pull-Up

Day 3 of Week 5 - Full-Body

Build chest, biceps, triceps, and back with this high-volume upper body hypertrophy workout using cables, dumbbells, and pull-ups.

9개 운동2h 24m2026년 4월 2일
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

Day 1 of Week 5 - Full-Body

Build a stronger back and broader shoulders with this gym-based hypertrophy workout featuring cables, machines, hyperextensions, and weighted pull-ups.

8개 운동1h 29m2026년 3월 30일
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

Day 6 of Week 4 - Full-Body

Build a stronger back and broader shoulders with this gym-based hypertrophy workout featuring cables, machines, hyperextensions, and weighted pull-ups.

8개 운동1h 12m2026년 3월 22일
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

Day 3 of Week 4 - Full-Body

Build upper chest, biceps, and triceps with this high-volume gym hypertrophy workout using Smith machine, cables, and dumbbells.

7개 운동1h 51m2026년 3월 16일
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 Rope Pushdown

Day 1 of Week 4 - Full-Body

Build a stronger back and broader shoulders with this gym-based hypertrophy workout featuring cables, machines, hyperextensions, and weighted pull-ups.

8개 운동2h 10m2026년 3월 9일
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

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