Ruben @sergeant@social.cleverlibre.org

He's really gonna regret that someday.

Volunteers?

Also on Valentines Day...

Back & Posterior Delts

Pullups:
10, 10, 10 & 8 reps

Barbell Row:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps
5. 80kg x 6 reps (176lbs)

Lat Pulldown:
1. 42,4kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 90kg x 6 reps (198lbs)

Iso-Lateral Low Row:
1. 50kg x 20 reps
2. 70kg x 14 reps
3. 80kg x 10 reps
4. 90kg x 6 reps (198lbs)

MTS High Row:
1. 50kg x 15 reps
2. 60kg x 14 reps
3. 70kg x 10 reps
4. 80kg x 6 reps (176lbs)

Cable Row (semi wide):
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 8 reps
4. 80kg x 6 reps (176lbs)

Reversed Cable Crossover:
1. 5kg x 20 reps
2. 5kg x 20 reps
3. 7,5kg x 15 reps
4. 7,5kg x 15 reps (16.5lbs)

Reversed Peckdexk:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 8 reps (97lbs)
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Valentijnsdag brengt in mensen de romantiek naar boven...

#MadMax

Shoulders & Hamstrings

Overhead Dumbbell Presses:
1. 10kg x 30 reps
2. 15kg x 20 reps
3. 22,5kg x 15 reps
4. 27,5kg (60lbs) x 7 reps

Dumbbell Laterals:
1. 10kg x 15 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 15kg(33lbs) x 8 reps

Iso-Lateral Shoulder Press (Machine Hack):
1. 30kg x 15 reps
2. 50kg x 15 reps
3. 70kg x 10 reps
4. 80kg(176lbs) x 6 reps

Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 45kg(99lbs) x 8 reps

Iso-Lateral Lying Leg Curls:
1. 10kg x 15 reps
2. 20kg x 12 reps
3. 30kg x 8 reps
4. 30kg(66lbs) x 8 reps

Seated Leg Curls:
1. 45kg x 15 reps
2. 65kg x 10 reps
3. 85kg(187lbs)x 8 reps
4. 85kg x 8 reps

Lying Leg Curls:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg(103lbs) x 8 reps
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En dan nu even op zijn Limburgs...patatje zuurvlees.

Not fully revored after my Laryngitis last week, so I felt a little dizzy dureng my workout.

Quads & Calfs

Bodyweight Sissy Squats:
40, 30, 25, 20 & 15 reps

Static Backward Dumbbell Lunges L/R:
1. 12,5kg x 10 reps
2. 15kg x 10 reps
3. 17,5kg x 10 reps
4. 20kg x 8 reps

Smith machine Squats:
1. 30kg x 10 reps
2. 50kg x 10 reps
3. 70kg x 8 reps
4. 90kg x 6 reps

Leg Presses:
1. 100kg x 15 reps
2. 200kg x 15 reps
3. 300kg x 10 reps

Leg Press Calf Extensions:
1. 100kg x 30 reps
2. 150kg x 20 reps
3. 200kg x 20 reps
4. 250kg x 15 reps

LF Calf Extensions:
1. 55kg x 20 reps
2. 65kg x 20 reps
3. 75kg x 18 reps
4. 85kg x 15 reps

Seated Calf Raises:
1. 25kg x 20 reps
2. 35kg x 20 reps
3. 45kg x 15 reps
4. 55kg x 15 reps
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🤣

#SciFi #AIArt #SciFiArt #Fantasy #Art

😂🤣

#AIArt

#Humor

#AIArt #Bodybuilding #comics #Batman

#spock #SciFi #AIArt

Chest & Abs

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 10 reps
4. 45kg (100lbs) x 6 reps

Inclune Bench Press:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg x 3 reps
5. 70kg (154 lbs) x 7 reps

Incline Dumbbell Presses:
1. 20kg x 15 reps
2. 25kg x 12 reps
3. 27,5kg x 10 reps
4. 30kg x (66 lbs) x 8 reps

Iso-Lateral Super Incline Press:
1. 40kg x 15 reps
2. 50kg x 10 reps
3. 55kg (121.5 lbs) x 8 reps
4. 55kg x 8 reps

Cable Crunches:
1. 40kg x 40 reps
2. 42,5kg x 25 reps
3. 45kg x 20 reps
4. 47,5kg (104 lbs) x 15 reps

MTS Crunches:
1. 55kg x 25 reps
2. 65kg x 20 reps
3. 75kg x 20 reps
4. 85kg (187 lbs) x 15 reps

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