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Sergey

perepechin

Day 3 of Week 5 - Full-Body

9 个练习2h 24m2026年4月2日
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 个练习1h 31m2026年4月2日
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 个练习1h 38m2026年4月1日
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 个练习42m2026年4月1日
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 个练习1h 49m2026年3月31日
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 个练习33m2026年3月31日
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 个练习45m2026年3月30日
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 个练习1h 29m2026年3月30日
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 个练习1h 34m2026年3月29日
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 个练习57m2026年3月28日
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

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