Ruben @sergeant@social.cleverlibre.org

I didn't feel like going to the gym today, but...connsistency!

Back &. Abs.

Wide grip Cable Row:
1. 42,5kg x 30 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 70kg x 10 reps
5. 80kg x 8 reps

Lat Pulldown:
1. 42,5kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg x 8 reps

Narrow 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 Pull Pulldiwn:
1. 21,5kg x 20 reps
2. 25kg x 15 reps
3. 30kg x 10 reps
4. 35kg x 6 reps

Iso Lateral Low Row:
1. 40kg x 15 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 90kg x 8 reps

Iso Lateral Front Pulldown:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 70kg x 8 reps

DRAX Row (machine):
1. 25kg x 15 reps
2. 32kg x 12 reps
3. 40kg x 10 reps
4. 47kg x 8 reps

Planking:
1. 90 seconds
2. 75 seconds
3. 75 seconds
4. 60 seconds

Lying Leg Lifts:
25, 20, 20 & 15 reps

Lying Crunches:
40, 30, 30 & 30 reps

Roman Chair Reversed Crunches:
4 x 15 reps
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Shoulders & Cchest.

Barbell Presses:
1. 20kg x 40 reps
2. 30kg x 30 reps
3. 40kg x 20 reps
4. 50kg x 8 reps
5. 50kg x 6 reps

Machine Hack (Pendelum Squat) Overhead Presses:
1. 30kg x 20 reps
2. 40kg x 15 reps
3. 50kg x 10 reps
4. 60kg x 10 reps

Iso Lateral Schoulder Press (machine):
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 70kg x 15 reps
4. 80kg x 10 reps

Machune Laterals:
1.. 15 kg x 15 reps
2. 20kg x 15 reps
3. 25kg x 12 reps
4. 35kg x 10 reps
5. 45kg x 6 reps

Peck Deck Flyes:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 12 reps
4. 47kg x 10 reps

Cable Motion Presses:
1. 30kg x 20 reps
2. 35kg x 15 reps
3. 42,5kg x 15 reps
4. 50kg x 12 reps

LF Chest Press:
1. 45kg x 20 reps
2. 55kg x 15 reps
3. 65kg x 12 reps
4. 75kg x 10 reps

Iso Lateral Bench Press:
1. 30kg x 20 reps
2. 50kg x 8 reps
3. 50kg x 8 reps
4. 85kg x 7 reps

DRAX Shoulder Presses:
1. 32kg x 18 reps
2. 40kg x 14 reps
3. 47kg x 8 reps
4. 47kg x 8 reps

Feeling fed up for today so it's time to quit.
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Quads only.

Leg Press:
1. 50lg x 30 reps
2. 100kg x 20 reps
3. 150kg x 15 reps
4. 200kg x 12 reps
5. 250kg x 10 reps
6. 300kg x 10 reps
7. 350kg x 10 reps
8. 400kg x 8 reps
9. 450kg x 6 reps

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

Smith Machine Squats:
1. 30kg x 15 reps
2. 50kg x 12 reps
3. 70kg x 8 reps
4. 90kg x 6 reps

Smith Machine Static Lunges L/R:
1. 20kg x 10 reps
2. 30kg x 10 reps
3. 40kg x 8 reps
4. 50kg x 6 reps

Leg Extensions:
1.. 35kg x 15 reps
2. 45kg x 12 reps
3. 55kg x 12 reps
4. 65kg x 10 reps
(That should be enough)

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Wireless cable-extension

Enjoy!

What's his name again? 🤣

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Calfs & Hamstring.

(Leg Press) Calf Extensions:
1. 55kg x 40 reps
2. 65kg x 25 reps
3. 75kg x 20 reps
4. 85kg x 15 reps

Seated LF Calf Extension Machine:
1. 45kg x 30 reps
2. 55kg x 25 reps
3. 65kg x 20 reps
4. 75kg x 20 reps

Seated Calf Raises:
1. 30kg x 20 reps
2. 45kg x 20 reps
3. 55kg x 15 reps
4. 55kg x 15 reps

Standing Iso Lateral Calf Raises (with a dumbbell) L/R:
1. 10kg x 20 repps
2. 10kg x 20 reps
3. 16kg x 18 reps
4. 16kg x 15 reps

Bodyweight Standing Calf Raises:
100 reps

Seated Leg Curls:
1. 35kg x 20 reps
2. 45kg x 15 reps
3. 55kg x 15 reps
4. 65kg x 15 reps

ATX Lying Leg Curls:
1. 15kg x 10 reps
2. 15kg x 10 reps
3. 20kg x 8 reps
4. 30kg x 8 reps

Drax Lying Leg Curls:
1. 25kg x 20 reps
2. 32kg 15 reps
3. 40kg x 10 reps
4. 47kg x 8 reps
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😂 🤣