Ruben @sergeant@social.cleverlibre.org

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Back & Posterior Delts

Semi Wide Cable Row:
1. 42,5kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg x 10 reps
5. 80kg x 8 reps

Lat Pulldown:
1. 40kg x 20 reps
2. 47kg x 15 reps
3. 55kg x 12 reps
4. 62kg x 8 reps

DRAX seated Row:
1. 32kg x 20 reps
2. 40kg x 15 reps
3. 47kg x 15 reps
4. 55kg x 10 reps

Iso Lateral Front Pulldown:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 90kg x 8 reps

Iso Lateral Low Row:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 90kg x 6 reps

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

Machine Reversed Flyes:
1. 15kg x 15 reps
2. 17,5kg x 12 reps
3. 20kg x 10 reps
4. 22,5kg x 10 reps
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People fingering their phone while keeping the equipment needlessly occupied (look through the Leg Press).

Did my Quads & Calfs today.

Squats:
1. 20kg x 20 reps
2.. 20kg x 10 reps
3. 50kg x 10 reps
4. 80kg x 10 reps
5. 110kg x 8 reps
6. 120kg x 6 reps
7. 130kg x 4 reps

Hack Squats:
1. MW + 20kg x 10 reps
2. MW + 40kg x 10 reps
3. MW + 60kg x 10 reps
4 MW + 80kg x 6 reps

Leg Presses:
1. 150kg x 10 reps
2. 250kg x 10 reps
3. 350kg x 10 reps
4. 400kg x 8 reps

(Leg Press) Calf Extensiions:
1. 100kg x 30reps
2. 150kg x 20 reps
3. 200kg x 20 reps
4. 250kg x 18 reps

Standing Calf Raises:
1. 60kg x 20 reps
2. 70kg x 18 reps
3. 80kg x 15 reps
4. 80kg x 15 reps

Calf Extension Machine:
1. 55kg x 20 reps
2. 65kg x 18 reps
3. 75kg x 18 reps
4. 85kg x 15 reps
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07:15 am, meal #2
Salmon, Rice & vegetables

Yep, it's Monday!
#Monday

Shoulders, Hamstrings & Abs.

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

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

Machine Hack Overhead Presses:
1. 40kg x 15 reps
2. 45kg x 12 reps
3. 50kg x 10 reps
4. 50kg x 8 reps

Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 18 reps
3. 35kg x 15 reps
4. 45kg x 8 reps

Lying Leg Curls:
1. 25kg x 20 reps
2. 40kg x 15 reps
3. 55kg x 12 reps
4. 70kg x 8 reps

Seated Leg Curls:
1. 40kg x 15 reps
2. 55kg x 15 reps
3. 62kg x 10 reps
4. 70kg x 8 reps

ATX Lying Leg Curls
1. 15kg x 15 reps
2. 17,5kg x 12 reps
3. 20kg x 10 reps
4. 22,5kg x 8 reps

Hanging Reversed Crunches:
20, 20, 15 & 15 reps

Machine Crunches:
1. 35kg x 40 reps
2. 45kg x 30 reps
3. 55kg x 20 reps
4. 65kg x 20 reps
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#DarkHumor

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🌚 😉

Carriejune Anne Bowlby is an American fitness model, influencer, and social media celebrity born on 7 February 1996 in New Jersey.
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🤣

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#StreetArt

Back & Posterior Delts

Pullups:
15, 10, 10 & 8 reps

Dumbbell {2) Row:
1. 15kg x 15 reps
2. 17,5kg x 15 reps
3. 20kg x 15 reps
4. 22,5kg x 10 reps

T-bar Row:
1. 20kg x 15 reps
2. 30kg x 15 reps
3. 40kg x 15 reps
4. 50kg x 10 reps
5. 60kg x 8 reps

(Shrug)Machine Hack Row:
1. 50kg x 12 reps
2. 60kg x 10 reps
3. 70kg x 8 reps
4. 80kg x 6 reps

Iso Lateral High Row:
1. 40kg x 20 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 70kg x 10 reps

Lat Pulldown:
1. 47kg x 15 reps
2. 55kg x 10 reps
3. 62kg x 8 reps
4. 62kg x 6 reps

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

Resistance Band Reversed Flyes:
4 x 10 reps

15 minutes of Cardio.
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Quads only.

Squats:
1. 20kg x 20 reps
2 50kg x 10 reps
3. 80kg x 10 reps
4. 110kg x 6 reps

Hack Squats:
1. MW + 20kg x 10 reps
2. MW + 40kg x 10 reps
3. MW + 60kg x 10 reps
4. MW + 80kg x 8 reps

Incline Leg Press:
1. 100kg x 20 reps
2. 200kg x 10 reps
3. 300kg x 10 reps
4. 400kg x 8 reps

Kettle Bell Walking Lunches:
1. 2 x 16kg x 14 lunches
2. 2 x 16kg x 12 lunches
3. 2 x 16kg x 10 lunches
4. 2 x 16kg x 10 lunches

Leg Extensions:
1. 32kg x 20 reps
2. 30kg x 18 reps
3. 47kg x 15 reps
4. 55kg x 10 reps
#blog #Bodybuilding #Fitness