Ruben @sergeant@social.cleverlibre.org

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Quads only.

Sissy Squats:
40, 30, 20 & 10 reps

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

Reversed Hack Squat:
1. 80kg x 10 reps
2. 100kg x 8 reps
3. 120kg x 6 reps
4. 120kg x 6 reps

ATX Leg Extensions:
1. 15kg x 15 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 40kg x 8 reps
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And NOW It's Thursday!!!
It's going to be a good one,
I just know it
😆

Shoulders, Hamstrings & Calfs

Overhead Dumbbell Presses:
1. 10kg x 30 reps
2. 14kg x 20 reps
3. 18kg x 15 reps
4. 20kg x 10 reps
5. 22kg x 8 reps

Smith Machine Overhead Presses:
1. 20kg x 20 reps
2. 30kg x 20 reps
3. 40kg x 15 reps
4. 50kg x 8 reps

Machine Hack Front Press:
1. 25kg x 20 reps
2. 45kg x 20 reps
3. 65kg x 15 reps
4. 75kg x 10 reps

Machine Laterals:
1. 12,5kg x 30 reps
2. 20kg x 20 reps
3. 27,5kg x 15 reps
4. 35kg x 10 reps

Power Hamstrings Curls:
4 x 15 reps

Lying Iso Lateral Leg Curls:
1. 10kg x 15 reps
2. 14kg x 15 reps
3. 20kg x 12 reps
4. 30kg x 6 reps

Stiff Legged Dumbbell Deadlifts:
1. 16kg x 15 reps
2. 18kg x 15 reps
3. 20kg x 15 reps
4. 22kg x 15 reps

Calf Extensions (Leg Press):
1. 40kg x 40 reps
2. 80kg x 30 reps
3. 120kg x 20 reps
4. 160kg x 18 reps

Seated Calf Raises:
1. 20kg x 25 reps
2. 40kg x 20 reps
3. 50kg x 18 reps
4. 60kg x 17 reps

Cf Extensions inear Hack Squat):
1. 40kg x 18 reps
2. 60kg x 18 reps
3. 80kg x 15 reps
4. 80kg x 15 reps
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Chest & Abs

Flat Dumbbell Presses:
1. 20kg x 40 reps
2. 30kg x 20 reps
3. 40kg x 8 reps
4. 42,5kg x 6 reps

Incline Bench Press:
1. 50kg x 12 reps
2. 55kg x 10 reps
3. 60kg x 10 reps
4. 65kg x 8 reps

Flat Bench Press:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg x 6 reps
4. 80kg x 4 reps

Semi Incline Dumbbell Flyes:
1. 12,5kg x 20 reps
2. 15kg x 15 reps
3. 17,5kg x 12 reps
4. 20kg x 8 reps

Hanging Reversed Crunches:
30, 25, 20 & 15 reps

Cable Crunches:
1. 43,75kg x 30 reps
2. 46,25kg x 20 reps
3. 48,25kg x 15 reps
4. 48,25kg x 12 reps

4x20 seconds Vacuum Pose
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#irritation 🤣