01 · back
Chest-supported incline dumbbell row (30°)
Тяга двух гантелей лежа на скамье 30 градусов
3x8 · RPE 8
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build_muscle · intermediate
Shoulder Builder
by Andrey Skoromny
10-week deltoid specialization across two mesocycles. Front, side, and rear-delt isolation drive 3D shoulder development.
Structure
Mesocycle 1
5 cyclesday 1
Day 1
day 2
Day 2
day 3
Day 3
day 4
Day 4
Mesocycle 2
5 cyclesday 1
Day 1
day 2
Day 2
day 3
Day 3
day 4
Day 4
day 5
Day 5
Sample session
6 exercises · 48 min · ~240 kcalA peek inside Day 1 of Shoulder Builder. Tap any exercise to watch the form-cue clip — the same demo your coach surfaces during the session.
02 · back
Chest-supported single-arm dumbbell row (45°)
Тяга одной гантели с упором на скамью 45 градусов
3x10 · RPE 7
03 · back
Seated cable row
Горизонтальная тяга
3x15 · RPE 7
04 · back
Behind-the-neck lat pulldown
Тяга верхнего блока за голову
3x20 · RPE 7
05 · rear delts
Bent-over upright row
Тяга к подбородку в наклоне
3x15 · RPE 7
06 · rear delts
Standing low-cable lateral raise
Отведение руки в сторону на нижнем блоке стоя
3x20 · RPE 7
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