Zajednica

Mike Orlov

mike

Day 1 of Week 8 - 12 Week Full Body Workout V2 - Copy

6 vežbi1h 11m1h ago
Cable Bar Lateral Pulldown
Cable Seated Low Row
Lever Military Press (plate loaded)
Barbell Banded Romanian Deadlift
Plate Hyperextension
Dead Bug

Stan_Nesklada

nesklada

Day 1 of Week 12 - CrystalPark-2026

8 vežbi1h 32m1h ago
Smith Bench Press
Push-up
Dumbbell Lateral Raise
Dumbbell Alternate Seated Hammer Curl
Cable EZ-Bar Triceps Pushdown
Dumbbell Squat
Dumbbell Standing Calf Raise
Cable Bar Lateral Pulldown

Pavel Czylok

pavel

Den 1 Týdne 5 - Pallas: 12-Week Full Body Workout

14 vežbi1h 43m2h ago
Cable Rear Pulldown
Cable EZ-Bar Triceps Pushdown
Cable EZ-Bar Biceps Curl
Barbell Bench Press
Dumbbell Cross Body Hammer Curl
Barbell Front Chest Squat
Barbell Good Morning
Hanging Leg Hip Raise
Pull-up
Triceps Dip
Hack Calf Raise
Sled 45 degrees Narrow Stance Leg Press
Lever Lying Leg Curl
Lever Leg Extension

Mike Orlov

mike

Day 4 of Week 7 - 12 Week Full Body Workout V2 - Copy

7 vežbi56m10. april 2026.
Lever Leg Extension
Lever Lying Leg Curl
Sled 45° Leg Press
Sled 45° Calf Press
Lever Pendulum Squat (plate loaded)
Barbell Hip Thrust
Dead Bug

Lucas Cervieri

lucascervieri

Dia 5 da Semana 1 - Projeto tanquinho 2026

5 vežbi1h 7m10. april 2026.
Kettlebell Goblet Squat
Dumbbell Floor Chest Press
Dumbbell Row
Dumbbell Split Squat Front Foot Elevanted
Front Plank

Lucas Cervieri

lucascervieri

Dia 4 da Semana 1 - Projeto tanquinho 2026

6 vežbi1h 1m9. april 2026.
Bicycle Recline Walk
Dumbbell Sumo Deadlift
Kettlebell Goblet Squat
Dumbbell Romanian Deadlift
Dumbbell Push Press
Reverse Crunch (VERSION 3)

Lucas Cervieri

lucascervieri

Dia 3 da Semana 1 - Projeto tanquinho 2026

6 vežbi56m8. april 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 vežbi14h 26m8. april 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 vežbi1h 33m8. april 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 vežbi2h 9m7. april 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

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