Comunidade

Lucas Cervieri

lucascervieri

Dia 3 da Semana 1 - Projeto tanquinho 2026

6 exercícios56m8 de abril de 2026
Walking on Treadmill
Dumbbell Bent Over Row
Cable Kneeling One Arm Row
Dumbbell High Curl
Dumbbell Cross Body Hammer Curl
Assault Run

Lucas Cervieri

lucascervieri

Dia 2 da Semana 1 - Projeto tanquinho 2026

7 exercícios14h 26m8 de abril de 2026
Bicycle Recline Walk
Kettlebell Goblet Squat
Barbell Romanian Deadlift
Dumbbell Split Squat Front Foot Elevanted
Dumbbell Standing Calf Raise
Front Plank
Run (equipment)

Mike Orlov

mike

Day 3 of Week 7 - 12 Week Full Body Workout V2 - Copy

10 exercícios1h 33m8 de abril de 2026
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

Sergey

perepechin

Day 1 of Week 6 - Full-Body

10 exercícios2h 9m7 de abril de 2026
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

Lucas Cervieri

lucascervieri

Dia 1 da Semana 1 - Projeto tanquinho 2026

7 exercícios1h 40m6 de abril de 2026
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 exercícios2h 24m2 de abril de 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 exercícios1h 31m2 de abril de 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 exercícios1h 38m1 de abril de 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 exercícios42m1 de abril de 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 exercícios1h 49m31 de março de 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

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