Ruben @sergeant@social.cleverlibre.org

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Back & Posterior Delts

Pullups:
15, 10, 10 & 10 reps

Barbell Row:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps

Iso Lateral High Row:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 12 reps
4. 100kg x 10 reps

Iso Lateral Low Row:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg x 10 reps
4. 90kg 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

Dumbbell Pullover:
1. 25kg x 10 reps
2. 27,5kg x 10 reps
3. 30kg x 10 reps
4. 32,5kg x 8 reps

Reversed Dumbbell Flyes:
1. 7,5kg x 15k reps
2. 10kg x 10 reps
3. 12,5kg x 10 reps
4. 15kg x 10 reps

Reversed Peckdeck:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 12 reps
4. 47kg x 8 reps

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Yet another Monday. ☕

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Quads & Abs.

Panatta Leg Press - Wide/highr stance:
1. 30 reps {no weight warming up)
2. 50kg x 20 reps
3. 100kg x 10 reps
4. 150kg x 10 reps
5. 200kg x 10 reps
6. 250kg x 6 reps

Again the Panatta Leg Press, but now with a lower, narrow stance:
1. 100kg x 10 reps
2. 125kg x 10 reps
3. 150kg x 10 reps
4. 175kg x 8 reps

Hack Squat:
1. MW + 20kg x 10 reps
2. MW + 40kg x 10 reps
3. MW + 60kg x 8 reps
4. MW + 80kg x 6 reps

Sissy Squats:
10, 10, 10 & 10 reps

Roman chair Knee-ups:
15, 15, 15, 15, 10, 10, 10 reps

Lying Crunches:
3 x 100 reps
(' nough done)
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Thusfar my 'rest' day.
Gonna get me some sleep now.
Kill some legs tomorrow.
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Some park. 🤔

Hams, Delts & Calfs

Lying Leg Cus:
1. 25kg x 30 reps
2. 32kg x 20 reps
3. 40kg x 15 reps
4. 47kg x 10 reps

Seated Leg Curls:
1. 45kg x 15 reps
2. 55kg x 15 reps
3. 65kg x 12 reps
4. 75kg x 10 reps

ATX Lying Leg Curls:
1. 15kg x 15 reps
2. 20kg x 10 reps
3. 25kg x 8 reps
4. 27,5kg x 6 reps

Machine Hack (Pendelum Squat) Overhead Presses:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 60kg x 6 reps

Dumbbell Laterals:
1. 7kg x 20 reps
2. 8kg x 15 reps
3. 9kg x 15 reps
4. 10kg x 10 reps

Overhead Dumbbell Presses:
1. 15kg x 15 reps
2. 20kg x 10 reps
3. 22,5kg x 8 reps
4. 22,5kg x 8 reps

MTS Shoulder Press:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 15 reps
4. 70kg x 10 reps

Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 45kg x 10 reps

Bodyweight Standing Calf Raises:
300 reps

Went to the park after to get some short sprints in for explosivity.
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Chest & Abs

Incline Bench Presses:
1. 20kg x 30 reps
2. 40kg x 20 reps
3. 60kg x 15 reps
4. 80kg x 10 reps
5. 90kg x 4 reps

Semi Incline Dumbbell Presses:
1. 25kg x 15 reps
2. 27,5kg x 12 reps
3. 30kg x 10 reps
4. 32,5kg x 8 reps

Iso Lateral Super Incline Press:
1. 30kg x 15 reps
2. 40kg x 15 reps
3. 50kg x 12 reps
4. 60kg x 6 reps

LF Chest Press:
1. 45kg x 20 reps
2. 55kg x 12 reps
3. 65kg x 10 reps
4. 65kg x 8 reps

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

Cable Crunches:
1. 43,75kg x 30 reps
2. 46,25kg x 20 reps
3. 48,75kg x 15 reps
4. 48,75kg x 15 reps
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