Ruben @sergeant@social.cleverlibre.org

🤣

Anterior & Lateral Deltoits, Hamstrings & Calfs.

Smith Machine Front Presses:
1. 20kg x 30 reps
2. 30kg x 25 reps
3. 40kg x 20 reps
4. 50kg x 15 reps
5. 60kg x 6 reps

Dumbbell Laterals:
1. 10kg x 15 reps
2. 12,5kg x 15 reps
3. 15kg x 12 reps
4. 17,5kg x 8 reps

Machine Hack Overhead Presses:
1. 35kg x 20 reps
2. 45kg x 20 reps
3. 65kg x 15 reps
4. 75kg x 10 reps

Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 12 reps
4. 45kg x 8 reps

ATX Lying Leg Curls:
1. 10kg x 20 reps
2. 15kg x 15 reps
3. 20kg x 10 reps
4. 25kg x 8 reps

Seated Leg Curls:
1. 45kg x 20 reps
2. 65kg x 15 reps
3. 85kg x 12 reps
4. 95kg x 8 reps

Lying Leg Curls:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 10 reps
4. 55kg x 6 reps

Bodyweight Standing Calf Raises:
310 reps
#blog #Bodybuilding #Fitnes

@HeyLaiverd Tja, de radar van het KNMI geeft de situatie redelijk goed weer.
Blijft in de Randstad echter niet droog vanavond. Er komt een flink regen en/of onweersgebied aan.

#Amsterdam

#SciFi #Art #Fantasy

#StreetArt

I had to make up for a hiatus in my personal schedule.

Back & Legs

Drax Seated Row:
1. 25kg x 30 reps
2. 32kg x 20 reps
3. 40kg x 10 reps
4. 47kg x 10 reps

Lat Pulldown:
1. 40kg x 15 reps
2. 47kg x 15 reps
3. 55kg x 10 reps
4. 70kg x 10 reps

Iso Lateral Low Row:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg x 10 reps

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

Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 10 reps

Isp Lateral Front Pulldown:
1. 40kg x 15 reps
2. 60kg x 12 reps
3. 80kg x 10 reps
4. 80kg x 6 reps

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

Supersets Sissy Squats & Iso Lateral Lying Leg Curls:
1. 10 reps & 20kg x 10 reps
2. 10 reps & 20kg x 10 reps
3. 10 reps & 25kg x 8 reps
4. 10 reps & 25kg x 8 reps

Supersets Pendelum Squat & ATX Lying Leg Curls:
1. 40kg x 10 reps & 10kg x 10 reps
2. 70kg x 10 reps & 15kg x 10 reps
3. 90kg x 10 reps & 20kg x 10 reps
4. 110kg x 10 reps & 25kg x 6 reps

Supersets Leg Press & ATX Leg Extensions:
1. 100kg x 10 reps & 15kg x 10 reps
2. 200kg x 10 reps & 20kg x 10 reps
3. 300kg x 10 reps & 25kg x 8 reps
4. 300kg x 10 reps g 30kg z 8 reps
#blog Bodybuilding #Fitness

I'm so gonna enjoy a shower and crashing on the sofa afterwards.

#WallArt

#WallArt

Robby Robinson at 76 yrs old.

#Bodybuilding #Fitness #HallofFame

#BlackAndWhitePhotography #Bodybuilding #Fitness

#BlackAndWhitePhotography #Bodybuilding #Fitness #HallofFame #TomPlatz
Legendary Tom Platz

#BlackAndWhitePhotography #Bodybuilding #Fitness #HallofFame #ArnoldSchwarzenegger

#BlackAndWhitePhotography #Bodybuilding #Fitness #HallofFame #BerrydeMey
The Flexing Dutchman Berry de Mey

Nice chair

Shoulders & Triceps

Overhead Dumbbell Presses:
1. 15kg x 30 reps
2. 20kg x 20 reps
3. 25kg x 10 reps
4. 27,5kg x 6 reps

Machine Hack Standing Overhead Press:
1. 40kg x 15 reps
2. 50kg x 10 reps
3. 50kg x 10 reps
4. 60kg x 10 reps

Machine Laterals:
1. 15kg x 15 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 45kg x 10 reps

Triceps Extensions (Pushdown):
1. 25kg x 30 reps
2. 30kg x 20 reps
3. 35kg x 10 reps
4. 37,5kg x 8 reps

Rope Triceps Extensions:
1. 10kg x 15 reps
2. 12,5kg x 12 reps
3. 15kg x 10 reps
4. 15kg x 10 reps
#blog #Bodybuilding #Fitness