Ruben @sergeant@social.cleverlibre.org

Chest & Abs

Push ups:
50, 30, 20 & 20 reps

Cabke Motion Chest Presses:
1. 25kg x 20 reps
2. 30kg x 20 reps
3. 35kg x 15 reps
4. 42,5kg x 10 reps

Seated Iso Lateral Bench Press:
1. 33kg x 15 reps
2. 43kg x 12 reps
3. 53kg x 8 reps
4. 53kg x 6 reps

Flat Bench Press:
1. 50kg x 10 reps
2. 60kg x 8 reps
3. 70kg x 5 reps
4. 80kg x 2 reps

Incline Bench Presses:
1. 40kg x 15 reps
2. 50kg x 9 reps
3. 50kg x 7 reps
4. 55kg x 6 reps

Hanging Reversed Crunches:
30, 25, 20, 20 reps

Cable Crunches:
1. 41,25kg x 30 reps
2. 43,75kg x 30 reps
3. 46,25kg x 20 reps
4. 48,75kg x 15 reps

Planking:
3 x 60 seconds

4 x 20 swconds vacuum pose
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Back & Rear Delts

Barbell Row:
1. 40kg x 20 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 70kg x 10 reps

Wide Grip Cable Row:
1. 42,5kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 10 reps

Iso Lateral Low Row:
1. 50kg x 15 reps
2. 70kg x 12 reps
3. 90kg x 8 reps
4. 100kg x 6 reps

Seated Drax Row:
1. 25kg x 20 reps
2. 32kg x 20 reps
3. 40kg x 15 reps
4. 47kg x 15 reps

Lat Pulldown:
1. 40kg x 20 reps
2. 47kg x 18 reps
3. 55kg x 12 reps
4. 62kg x 8 reps

Iso Lateral Front Pulldown:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 80kg x 6 reps

Bend over Barbell Facepull:
1. 20kg x 15 reps
2. 25kg x 15 reps
3. 30kg x 12 reps
4. 35kg x 10 reps

Reversed Dumbbell Flyes:
1. 6kg x 15 reps
2. 7kg x 15 reps
3. 8kg x 15 reps
4. 9kg x 10 reps

Reversed Peck Deck:
1. 25kg x 15 reps
2. 32kg x 12 reps
3. 40kg x 10 reps
4. 40kg x 8 reps
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Legs (Quads)

Panatta Leg Press:
1. MW x 50 reps (warming up)
2. 50kg x 20 reps
3. 100kg x 15 reps
4. 150kg x 10 reps
5. 200kg x 10 reps
6. 225kg x 8 reps
7. 250kg x 6 reps

Hack Squat:
1. MW x 15 reps
2. MW + 20kg x 12 reps
3. MW + 40kg x 10 reps
4. MW + 60kg x 10 reps
5. MW + 80kg x 6 reps

Regular Incline Leg Press:
1. 100kg x 15 reps
2. 200kg x 15 reps
3. 300kg x 15 reps
4. 350kg x 8 reps

Leg Extensions:
1. 40kg x 10 Super Slow Reps
2. 47kg x 8 Super Slow Reps
3. 55kg x 8 Super Slow Reps
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Hamstrings & Calfs

Lying Leg Curls:
1. 25kg x 30 reps
2. 32kg x 20 reps
3. 40kg x 15 reps
4. 47kg x 10 reps
5. 55kg x 8 reps

Seated Leg Curls:
1. 35kg x 29 reps
2. 55kg x 15 reps
3. 75kg x 10 reps
4. 95kg x 8 reps

ATX Leg Extensions:
1. 15kg x 12 reps
2. 20kg x 10 reps
3. 25kg x 8 reps
4. 30kg x 6 reps

Standing Calf Extensions:
1. 30kg x 25 reps
2. 50kg x 20 reps
3. 60kg x 20 reps
4. 70kg x 18 reps

Seated Calf Extensions:
1. 20kg x 20 reps
2. 30kg x 15 reps
3. 40kg x 15 reps
4. 45kg x 15 reps

LF Cakf Extensiins:
1. 45kg x 20 reps
2. 55kg x 20 reps
3. 65kg x 18 reps
4. 75kg x 15 reps

Bodyweight Standing Calf Raises:
110 reps
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