Ruben @sergeant@social.cleverlibre.org

#privacy

#coffeetime

Some divas be like...

#Art #Fantasy

Dit is brilliant!

Schokkende foto's en teksten hielpen niet, dus nu gaan we opschalen. We maken de sigaretten donker van kleur.
Dit gaat echt het verschil maken. 🤣

🤔

Chest & Shoulders.

Flat Dumbbell Presses:
1. 18kg x 30 reps
2. 24kg x 20 reps
3. 32kg x 15 reps
4. 40kg x 10 reps
5. 44kg x 6 reps

Incline Bench Press:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 6 reps

Technogym Chest Press:
1. 40kg x 30 reps
2. 50kg x 20 reps
3. 60kg x 13 reps
4. 70kg x 6 reps

Hammerstrength Is Lateral Chest Press:
1. 30kg x 15 reps
2. 40kg x 12 reps
3. 50kg x 8 reps
4. 60kg x 8 reps

Technogym Peck Deck:
1. 30kg x 30 reps
2. 40kg x 20 reps
3. 50kg x 10 reps

Lateral Raises (machine):
1. 12,5kg x 30 reps
2. 20kg x 20 reps
3. 27,5kg x 15 reps
4. 35kg x 20 reps

Technogym Shoulder Press:
1. 20kg x 25 reps
2. 25kg x 15 reps
3. 30kg x 15 reps
4. 35kg x 8 reps

Lateral Raises (confusion):
1. 35kg x 15 reps
2. 42,5kg x 10 reps
3. 50kg x 8 reps
4. 50kg x 8 reps
#blog #Bodybuilding #Fitness

Quads only.

Squats:
1. 20kg x 30 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

Panatta Leg Press:
1. 50kg x 15 reps
2. 100kg x 10 reps
3. 150kg x 10 reps
4. 200kg x 8 reps

Sissy Squats:
15, 15, 10 & 10 reps

Leg Extensions:
1. 32kg x 15 reps
2. 40kg x 10 reps
3. 47kg x 10 reps
4. 55kg x 10 reps
5. 62kg x 10 reps
6. 70kg x 10 reps
#blog #Bodybbuilding #Fitness

#Fantasy

#Fantasy #Art

#Fantasy #Art

#SciFi #Fantasy #Art

Hamstrings, Calfs & Triceps.

Seated Leg Curls:
1. 32kg x 30 reps
2. 47kg x 20 reps
3. 62kg x 15 reps
4. 78kg x 8 reps

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

Lying Leg Curls:
1. 32kg x 20 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 55kg x 8 reps

Stiff Leg Deadlift:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 10 reps

Lying Iso Lateral Leg Curls:
1. 20kg x 15 reps
2. 25kg x 10 reps
3. 27,5kg x 6 reps
4. 27,5kg x 6 reps

Bodyweight Standing Calf Raises:
300 reps

Scull Crushers:
1. 20kg x 30 reps
2. 25kg x 20 reps
3. 30kg x 15 reps
4. 35kg x 10 reps

Triceps Extensiins (push down):
1. 20kg x 30 reps
2. 25kg x 30 reps
3. 30kg x 15 reps
4. 35kg x 10 reps
#blog #Bodybuilding #Fitness

#Fantasy #Art

Spring in #Amsterdam #amsterdam #springtime #spring