Stan_Nesklada

nesklada

加入 2019年12月12日

381训练
1003小时

Day 3 of Week 13 - CrystalPark-2026

Target your upper body with this comprehensive dumbbell workout. Includes Arnold Press, Bent Over Row, Lateral Raises, and more. Perfect for home or gym.

8 个练习1h 38m2026年4月26日
Dumbbell Lateral Raise
Dumbbell Standing Calf Raise
Dumbbell Cuban Press Version 2
Dumbbell Biceps Curl
Cable EZ-Bar Triceps Pushdown
Dumbbell Bent-Over Row Against Wall
Cable Bar Lateral Pulldown
Lever Lying Leg Curl

Day 2 of Week 13 - CrystalPark-2026

Power through this full-body workout featuring Smith Bench Press, Dumbbell Lunges, Curls, and more for ultimate strength and muscle gain.

9 个练习1h 56m2026年4月22日
Smith Bench Press
Push-Up
Dumbbell Shrug
Dumbbell Alternate Seated Hammer Curl
Dumbbell One-Arm Triceps Extension
Dumbbell Chest Fly
Dumbbell Walking Lunges
Dumbbell Standing Calf Raise
Dumbbell Bench Press

Day 1 of Week 13 - CrystalPark-2026

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

9 个练习2h 12m2026年4月19日
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
Dumbbell Bench Press

Day 3 of Week 12 - CrystalPark-2026

Target your upper body with this comprehensive dumbbell workout. Includes Arnold Press, Bent Over Row, Lateral Raises, and more. Perfect for home or gym.

8 个练习1h 32m2026年4月17日
Dumbbell Lateral Raise
Dumbbell Standing Calf Raise
Dumbbell Cuban Press Version 2
Dumbbell Biceps Curl
Dumbbell One-Arm Triceps Extension
Dumbbell Bent-Over Row Against Wall
Cable Bar Lateral Pulldown
Lever Lying Leg Curl

Day 2 of Week 12 - CrystalPark-2026

Power through this full-body workout featuring Smith Bench Press, Dumbbell Lunges, Curls, and more for ultimate strength and muscle gain.

9 个练习1h 46m2026年4月14日
Smith Bench Press
Push-Up
Dumbbell Shrug
Dumbbell Alternate Seated Hammer Curl
Dumbbell One-Arm Triceps Extension
Dumbbell Chest Fly
Dumbbell Walking Lunges
Dumbbell Standing Calf Raise
Dumbbell Bench Press

Day 1 of Week 12 - CrystalPark-2026

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

8 个练习1h 32m2026年4月11日
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

Day 1 of Week 11 - CrystalPark-2026

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

8 个练习1h 56m2026年3月26日
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

Day 3 of Week 10 - CrystalPark-2026

Target your upper body with this comprehensive dumbbell workout. Includes Arnold Press, Bent Over Row, Lateral Raises, and more. Perfect for home or gym.

8 个练习1h 35m2026年3月24日
Dumbbell Lateral Raise
Dumbbell Standing Calf Raise
Dumbbell Cuban Press Version 2
Dumbbell Biceps Curl
Dumbbell One-Arm Triceps Extension
Dumbbell Bent-Over Row Against Wall
Cable Bar Lateral Pulldown
Lever Lying Leg Curl

Day 2 of Week 10 - CrystalPark-2026

Power through this full-body workout featuring Smith Bench Press, Dumbbell Lunges, Curls, and more for ultimate strength and muscle gain.

9 个练习1h 44m2026年3月21日
Smith Bench Press
Push-Up
Dumbbell Shrug
Dumbbell Alternate Seated Hammer Curl
Dumbbell One-Arm Triceps Extension
Dumbbell Chest Fly
Dumbbell Walking Lunges
Dumbbell Standing Calf Raise
Cable EZ-Bar Triceps Pushdown

Day 1 of Week 10 - CrystalPark-2026

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

8 个练习1h 34m2026年3月19日
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

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