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Three-day split to gain mass
Day 12
Target area:
Back, Shoulders
Set 1
4 rounds
8
Valjanost
Bent Over Barbell Row
rest: as much as you need
Set 2
4 rounds
10
Valjanost
Wide-Grip Lat Pulldown
rest: as much as you need
Set 3
4 rounds
12
Valjanost
Underhand Cable Pulldowns
rest: as much as you need
Set 4
3 rounds
10
Valjanost
Seated Dumbbell Press
rest: as much as you need
Set 5
3 rounds
10
Valjanost
Upright Cable Row
rest: as much as you need
Set 6
3 rounds
10
Valjanost
Dumbbell Incline Row
rest: as much as you need
Хан Туганбаев
норм
03-07-2018
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Хан Туганбаев
ок
01-09-2018
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Олександр Баштовий
норм
23-12-2018
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Jonathan Coello
o
24-08-2021
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Марат Хуснуллин
Готово
31-10-2021
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Великий Каба
20кг повредил правое плечо! А. Аа 100/100
13-02-2022
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Владимир
Хорошо
24-03-2023
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