Ruben @sergeant@social.cleverlibre.org

🤣😉

#Fantasy #Art

Quads & Calfs

Hack Squats:
1. MW x 20 reps
2. MW + 20kg x 15 reps
3. MW + 40kg x 10 reps
4. MW + 60kg x 10 reps
5. MW + 80kg x 8 reps
6. MW + 90kg x 6 reps

Incline Leg Press:
1. 100kg x 20 reps
2. 200kg x 15 reps
3. 300kg x 10 reps
4. 400kg x 8 reps

Smith Machine Squats:
1. 30kg x 10 reps
2. 50kg x 10 reps
3. 70kg x 8 reps
4. 80kg x 6 reps

Bodyweight Sissy Squats:
15, 10 & 8 reps

Standing Bodyweight Calf Raises:
320 reps
#blog #BodyBuilding #Fitness

😆

Be careful with what you say and when you say it.

#SciFi #Art #Fantasy

#rijksmuseum #Amsterdam

Oh my God!
Man gets abs tattooed on his stomach to get summer-ready.
🤦‍♂️

https://generationiron.com/uk-man-tattoo-abs-summer/

#Celsius

#stupidity

😜

Ehr..Elon? 🤔

#SciFi #Art #WaroftheWorlds

#Fantasy #Art

#Fantasy #Art

Shoulders & Hamstrings

Overhead Dumbbell Presses:
1. 10kg x 40 reps
2. 15kg x 30 reps
3. 20kg x 20 reps
4. 25kg x 10 reps

Machine Hack Overhead Press:
1. 30kg x 20 reps
2. 40kg x 15 reps
3. 50kg x 15 reps
4. 60kg x 10 reps

Machine Laterals:
1. 15kg x 20 reps
2. 20kg x 20 reps
3. 25kg x 15 reps
4. 30kg x 10 reps

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

Iso Lateral Leg Curls R/L:
1. 10kg x 15 reps
2. 15kg x 15 reps
3. 20kg x 12 reps
4. 25kg x 10 reps

ATX Lying Leg Curls:
1. 10kg x 15 reps
2. 15kg x 15 reps
3. 20kg x 10 reps
4. 25kg x 8 reps

Seated Leg Curls:
1. 35kg x 20 reps
2. 55kg x 20 reps
3. 75kg x 15 reps
4. 85kg x 8 reps
#blog #BodyBuilding #Fitness

#godfatherofharlem
That was another surprising episode.