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Stan_Nesklada

nesklada

Day 1 of Week 10 - CrystalPark-2026

8 個練習1h 34m3h 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 3 Týdne 2 - Pallas: 12-Week Full Body Workout

12 個練習1h 29m17h ago
Dumbbell Chest Fly
Cable Seated Low Row
Barbell Reverse Curl
Triceps Dip
Barbell Straight Leg Deadlift
Lever Leg Extension
Dumbbell Standing Calf Raise
Dumbbell Side Bend
Leg Press
Lever Lying Leg Curl
Lever Chest Press
Cable One Arm Curl

Stan_Nesklada

nesklada

Day 3 of Week 9 - CrystalPark-2026

8 個練習1h 29m2026年3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

Sergey

perepechin

Day 3 of Week 4 - Full-Body

7 個練習1h 51m2026年3月16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 Rope Pushdown

Mike Orlov

mike

Day 1 of Week 5 - 12 Week Full Body Workout V2 - Copy

6 個練習47m2026年3月16日
Cable Bar Lateral Pulldown
Cable Seated Low Row
Lever Military Press (plate loaded)
Plate Hyperextension
Barbell Banded Romanian Deadlift
Crunch - Back (WRONG-RIGHT)

TreyGal

treygal

Day 5 of Week 6 - Vesta: 12-Week Full Body Workout

5 個練習1h 0m2026年3月15日
Dumbbell Standing Alternating Tricep Kickback
Dumbbell Alternate Biceps Curl
Cable Overhead Tricep Extension StraighT-bar
Dumbbell Incline Alternate Hammer Curl
Cable Reverse Grip Triceps Pushdown (SZ-bar)

Stan_Nesklada

nesklada

Day 2 of Week 9 - CrystalPark-2026

9 個練習2h 0m2026年3月15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

Mike Orlov

mike

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

7 個練習1h 19m2026年3月14日
Lever Leg Extension
Lever Lying Leg Curl
Sled 45° Leg Press
Lever Calf Stretch (plate loaded) Isometric
Lever Pendulum Squat (plate loaded)
Barbell Hip Thrust
Crunch - Back (WRONG-RIGHT)

TreyGal

treygal

Day 4 of Week 6 - Vesta: 12-Week Full Body Workout

4 個練習48m2026年3月13日
Smith Chair Squat
Lever Seated One Leg Curl (R)
Sled 45° Leg Press
Barbell Romanian Deadlift

Stan_Nesklada

nesklada

Day 1 of Week 9 - CrystalPark-2026

8 個練習1h 41m2026年3月12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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