Bendruomenė

Pavel Czylok

pavel

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

12 pratimų1h 49m13h ago
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 pratimų33m16h ago
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 pratimų45m2026 m. kovo 30 d.
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 pratimų1h 29m2026 m. kovo 30 d.
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 pratimų1h 34m2026 m. kovo 29 d.
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

TreyGal

treygal

Day 2 of Week 8 - Vesta: 12-Week Full Body Workout

7 pratimų57m2026 m. kovo 28 d.
Cable Pulldown
Barbell Bent Over Row
Lever Lying T-Bar Row
Cable One Arm Lat Pulldown
Cable One Arm Lat Pulldown (L)
Cable Seated Low Row
Cable Straight Arm Pulldown

Pavel Czylok

pavel

Den 5 Týdne 3 - Pallas: 12-Week Full Body Workout

13 pratimų1h 45m2026 m. kovo 28 d.
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
Cable Seated Chest Fly
Barbell Bench Press (with hanging band technique)
Hack Calf Raise
Lever Leg Extension

Mike Orlov

mike

Day 1 of Week 7 - 12 Week Full Body Workout V2 - Copy

6 pratimų1h 26m2026 m. kovo 27 d.
Cable Bar Lateral Pulldown
Cable Seated Low Row
Lever Military Press (plate loaded)
Barbell Banded Romanian Deadlift
Plate Hyperextension
Crunch - Back (WRONG-RIGHT)

Pavel Czylok

pavel

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

13 pratimų1h 49m2026 m. kovo 26 d.
Dumbbell Chest Fly
Cable Seated Low Row
Barbell Reverse Curl
Triceps Dip
Barbell Straight Leg Deadlift
Lever Leg Extension
Dumbbell Side Bend
Barbell Close-Grip Bench Press
Leg Press
Lever Lying Leg Curl
Hack Calf Raise
Decline Sit-up
Dumbbell Alternate Biceps Curl

TreyGal

treygal

Day 5 of Week 7 - Vesta: 12-Week Full Body Workout

5 pratimų1h 18m2026 m. kovo 26 d.
Barbell Curl
Dumbbell Standing Alternating Tricep Kickback
Dumbbell Alternate Biceps Curl
Cable Overhead Tricep Extension StraighT-bar
Dumbbell Incline Alternate Hammer Curl

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