Ruben @sergeant@social.cleverlibre.org

Chest & Abs

Semi Incline Dumbbell Presses:
1. 15kg x 30 reps
2. 25kg x 20 reps
3. 35kg x 12 reps
4. 40kg x 8 reps
5. 42,5kg x 5 reps

Flat Bench Presses:
1. 60kg x 10 reps
2. 70kg x 10 reps
3. 80kg x 6 reps
4. 80kg x 5 reps

Incline Bench Press:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 8 reps
4. 70kg x 5 reps

LF Chest Press:
1. 45kg x 15 reps
2. 55kg x 15 reps
3. 65kg x 10 reps
4. 65kg x 10 reps

Roman Chair Reversed. Crunches:
100 reps

Cable Crunches:
43,75kg x 100 reps

Lyung Crunches:
130 reps
#blog #Bodybuilding #Fitness

#Fantasy

#Art #SciFi #BladeRunner

#Art #SciFi #BladeRunner

#Art #SciFi #Fantasy #BladeRunner

#Art #Fantasy #SciFi

#SciFi #Art #BladeRunner

#Art #Fantasy

#SciFi #Art #BladeRunner

Back day

Pullups:
1. 15 reps
2. 10 reps
3. 10 reps
4. 10 reps

Barbell Row:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 8 reps

Lat Pulldown:
1. 42,5kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 8 reps

Semi Wide Power Grip Overhead Pulldown:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 6 reps

Iso Lateral Low Row:
1. 55kg x 15 reps
2. 65kg x 12 reps
3. 75kg x 10 reps
4. 85kg x 8 reps

MTS High Row:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg x 10 reps

Machine Reversed Flyes:
1. 5kg x 15 reps
2. 10kg x 12 reps
3. 15kg x 10 reps
4. 20kg x 8 reps

Reversed Cable Crossover:
1. 5kgbx 20 reps
2. 5kg x 20 reps
3. 7,5kg x 15 reps
4. 10kg x 10 reps
#blig #Bodybuilding #Fitness

#bbb #CarolinevanderPlas

#Fantasy #Art #SciFi

Quads only

Back Squats:
1. 20kg x 20 reps
2. 40kg x 15 reps
3. 60kg x 10 reps
4. 80kg x 10 reps
5. 100kg x 8 reps
6. 120kg x 6 reps

Linear Hack Squat:
1. 40kg x 15 reps
2. 80kg x 10 reps
3. 100kg x 10 reps
4. 120kg x 8 reps

Leg Press:
1. 160kg x 15 reps
2. 200kg x 12 reps
3. 240kg x 10 reps
4. 280kg x 10 reps

Iso Lateral Leg Extension:
1. 20kg x 15 reps
2. 30kg x 15 reps
3. 40kg x 10 reps
4. 50kg x 8 reps
#blog #Bodybuilding #Fitnness

#Fantasy #Art #SciFi

Calfs & Hamstrings

Smith Machine Standing Calf Raises:
1. 30kg x 40 reps
2. 50kg x 30 reps
3. 70kg x 20 reps
4. 90kg x 18 reps

Seated Calf Raises:
1. 25kg x 30 reps
2. 40kg x 20 reps
3. 60kg x 20 reps
4. 75kg x 15 reps

Seated Calf Extensions:
1. 45kg x 30 reps
2. 55kg x 25 reps
3. 65kg x 18 reps
4. 75kg x 18 reps

Iso Lateral Lying Leg Curls
1. 10kg x 20 reps
2. 20kg x 15 reps
3. 30kg x 9 reps
4. 30kg x 6 reps

ATX Lying Leg Curls:
1. 10kg x 15 reps
2. 15kg x 10 reps
3. 20kg x 10 reps
4. 25kg x 6 reps

Seated Leg Curls:
1. 35kg x 20 reps
2. 55kg x 15 reps
3. 75kg x 10 reps
4. 85kg x 8 reps
#blog #Bodybuilding #Fitness