Kopiena

Ana

klessia

Dia 2 da Semana 1 - Superior

5 vingrojumi1h 21m3h ago
Dumbbell Alternate Biceps Curl
Dumbbell Alternate Seated Hammer Curl
Dumbbell Biceps Curl
Dumbbell Front Raise
Dumbbell Rear Delt Row

Ana

klessia

Dia 1 da Semana 1 - Superior

6 vingrojumi2m5h ago
Dumbbell Alternate Biceps Curl
Dumbbell Alternate Seated Hammer Curl
Dumbbell Biceps Curl
Dumbbell Front Raise
Dumbbell Lunge With Bicep Curl
Dumbbell Rear Delt Row

Panagiotis Gelasis

pangel6

Day 1 of Week 1 - Hands(tri-bi-should)

8 vingrojumi59m20h ago
Barbell Close-Grip Bench Press
Dumbbell Bench Seated Press
Cable Lateral Raise
Cable Front Shoulder Raise
Cable Rope Pushdown
Cable Rope High Pulley Overhead Tricep Extension
Cable Rope Hammer Curl
Cable EZ-Bar Biceps Curl

TreyGal

treygal

Day 2 of Week 11 - Vesta: 12-Week Full Body Workout

Build back strength with cable pulldowns, barbell rows, and other exercises in this intense back workout.

5 vingrojumi24h 34m23h ago
Cable Pulldown
Barbell Bent-Over Row
Cable One-Arm Lat Pulldown
Cable One-Arm Lat Pulldown Left Side
Cable Seated Low Row

Mike Orlov

mike

Day 3 of Week 9 - 12 Week Full Body Workout V2 - Copy

10 vingrojumi57m2026. gada 29. aprīlis
Dead Bug
Quadriceps Stretch
Roll Pigeon Stretch
Cat Stretch
Downward Facing Dog
Lever Lying T-Bar Row
Lever One-Arm Lateral Wide Pulldown Plate Loaded
Hyperextension
Dumbbell Rear Fly
Dumbbell Over Bench Wrist Curl

Isabelle Nabu

isabellenabu

Jour 1 de la Semaine 2 - D3

9 vingrojumi2h 31m2026. gada 29. aprīlis
Walking
Power Sled Push
Dumbbell Incline Fly
Lever Seated Row Version 2
Stationary Bike Run Version 3
Lever Seated Crunch
Decline Crunch
Hyperextension
Captains Chair Straight Leg Raise

Isabelle Nabu

isabellenabu

Jour 2 de la Semaine 1 - D3

9 vingrojumi2h 31m2026. gada 29. aprīlis
Walking
Power Sled Push
Dumbbell Incline Fly
Lever Seated Row Version 2
Stationary Bike Run Version 3
Lever Seated Crunch
Decline Crunch
Hyperextension
Captains Chair Straight Leg Raise

Sergey

perepechin

Day 3 of Week 8 - Full-Body

High-volume chest and arms hypertrophy workout using machines, cables, and dumbbells to build size and strength.

8 vingrojumi1h 54m2026. gada 28. aprīlis
Lever Chest Press
Smith Incline Bench Press
Dumbbell Incline Fly
Cable Rope Hammer Curl
Cable Rope Overhead Triceps Extension
One-Arm Bayesian Cable Biceps Curl
Cable Single-Arm Triceps Pushdown Rope Attachment
Dumbbell Pullover

Panagiotis Gelasis

pangel6

Chest - back

Build chest and back muscle with this barbell and cable hypertrophy workout designed to increase size, strength, and upper body definition.

6 vingrojumi46m2026. gada 28. aprīlis
Barbell Bench Press
Barbell Incline Bench Press
Cable Middle Fly
Cable Low Fly
Cable Pulldown
Lever Low Row

Stan_Nesklada

nesklada

Day 1 of Week 14 - CrystalPark-2026

Transform your fitness with this full-body workout featuring Smith Bench Press, Dumbbell Biceps Curl, Triceps Extensions, Squats, and Calf Raises.

8 vingrojumi1h 56m2026. gada 28. aprīlis
Smith Bench Press
Push-Up
Dumbbell Lateral Raise
Dumbbell Alternate Seated Hammer Curl
Cable EZ-Bar Triceps Pushdown
Dumbbell Squat
Dumbbell Standing Calf Raise
Dumbbell Bench Press

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