Ruben @sergeant@social.cleverlibre.org

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Shoulders & Hamstrings

Overhead Dumbbell Presses:
1. 10kg x 40 reps
2. 15kg x 30 reps
3. 20kg x 18 reps
4. 25kg x 8 reps

Machine Hack Standing Overhead Presses:
1. 30kg x 20 reps
2. 50kg x 10 reps
3. 60kg x 8 reps
4. 60kg x 8 reps

Dumbbell Laterals:
1. 7,5kg x 20 reps
2. 10kg x 15 reps
3. 12,5kg x 10 reps
4. 15kg x 10 reps

Machine LLaterals:
1. 15kg x 30 reps
2. 20kg x 20 reps
3. 25kg x 15 reps
4. 30kg x 12 reps

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

Seated Leg Curls:
1. 45kg x 15 reps
2. 55kg x 15 reps
3. 65kg x 10 reps
4. 75kg x 10 reps

Lying Leg Curls:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 8 reps
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It's still hiding somewhere but keep the faith.

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Almost forgot about the chicken...

Meal #5

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Chest, Abs & Biceps.

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 9 reps
4. 42,5kg x 5 reps

Incline Bench Press:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg x 5 rreps

Super Incline Iso Lateral Bench Press:
1. 30kg x 20 reps
2. 50kg x 15 reps
3. 70kg x 10 reps
4. 70kg x 8 reps

Dumbbell Flyes:
1. 15kg x 15 reps
2. 17,5kg x 15 reps
3. 20kg x 12 reps
4. 22,5kg x 8 reps

Hanginng Reversed Crunhes:
30, 25, 20, 15 & 15 reps

Incline Seated Wide Dumbbell Curls:
1. 7,5kg x 20 reps
2. 7,5kg x 20 reps
3. 10kg x 15 reps
4. 10kg x 10 reps

Preacher Curl Machine (stack):
1. 25kg x 15 reps
2. 25kg x 15 reps
3. 32kg x 10 reps
4. 40kg x 8 reps
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SO3 Ep 3.
'This is the Way'.

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Back & Posterior Delts.

Barbell Row:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg x 8 reps

Reversed Grip Pullup:
10, 10, 10 & 8 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

Dual Pulley Lat Pulldown:
1. 21,25kg x 20 reps
2.. 25kg x 15 reps
3. 30kg x 10 reps
4. 35kg x 6 reps

T-bar Row:
1. 35kg x 10 reps
2. 45kg x 10 reps
3. 55kg x 10 reps
4. 60kg x 8 reps

Iso Lateral High Row:
1. 70kg x 15 reps
2. 80kg x 15 reps
3. 90kg x 10 reps
4. 100kg x 8 reps

Reversed Cable Crossover:
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg x 10 reps
4. 10kg x 10 reps

Reversed Dumbbell Flyes:
1. 6kg x 15 reps
2. 7kg x 15 reps
3. 8kg x 12 reps
4. 9kg x 10 reps
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