Ruben @sergeant@social.cleverlibre.org

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Quads & Abs

Barbell Squats:
1. 20kg x 20 reps
2. 50kg x 10 reps
3. 80kg x 10 reps
4. 110kg x 8 reps
5. 130kg x 6 reps (287lbs)

Leg Press:
1. 120kg x 15 reps
2. 200kg x 12 reps
3. 280kg x 10 reps
4. 320kg x 6 reps (705lbs)

Linear Hack Squat:
1. 40kg x 15 reps
2. 60kg x 12 reps
3. 80kg 10 reps
4. 100kg x 8 reps
5. 120kg x 6 reps (265lbs)

Iso Lateral Leg Extensions:
1. 20kg x 12 reps
2. 30kg x 10 reps
3. 40kg x 10 reps
4. 50kg x 10 reps (110lbs)

LF Abdominal Machine:
1. 50kg x 30 reps
2. 65kg x 30 reps
3. 80kg x 20 reps (176lbs)

Hammerstrength Crunches:
1. 10kg x 20 reps
2. 15kg x 20 reps
3. 20kg x 15 reps (45lbs)
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😆

#Art #Fantasy

(This time it worked 🤔 )

#cyberpunk #Art #SciFi #Art

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This came in today. Gonna enjoy it later when on vacation.
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#Terminator #Schwarzenegger

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Chest, Triceps & Abs

lat Dumbbell Press:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 10 reps
4. 45kg x 5 reps

Incline Dumbbell Press:
1. 25kg x 12 reps
2. 27,5kg x 10 reps
3. 30kg x 9 reps
4. 32,5kg x 6 reps

Incline Dumbbell Flyes:
1. 15kg x 12 reps
2. 17,5kg x 12 reps
3. 20kg x 10 reps
4. 22,5kg x 8 reps

Flat Dumbbell Flyes:
1. 12,5kg x 12 reps
2. 15kg x 12 reps
3. 17,5kg x 10 reps
4. 20kg x 8 reps

Flat Dumbbell Hammer Presses:
1. 7,5kg x 30 reps
2. 10kg x 19 reps (couldn't do 20)
3. 12,5kg x 10 reps

Scull Crushers:
1. 20kg x 20 reps
2. 30kg x 12 reps
3. 35kg x 8 reps

Abdominal Crunch (machine):
1. 45kg x 30 reps
2. 55kg x 20 reps
3. 65kg x 15 reps

MTS Abdominal Crunch:
1. 85kg x 15 reps
2. 95kg x 15 reps
3. 105kg x 15 reps

Hanging Reversed Crunches:
15, 15 & 12 reps

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😂

Here comes Monday! 😃