Ruben @sergeant@social.cleverlibre.org

#SciFi #Art #Fantasy

#SciFi #Art #Fantasy

#SciFi #Art #Fantasy

#humor #marriage

#humor

🤣

Chest & Triceps

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

Incline Bench Presses:
1. 50kg x 12 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 60kg x 10 reps
5. 70kg x 6 reps
6. 70kg x 6 reps
7. 70kg x 6 reps
8. 75kg x 4 reps
9. 75kg x 4 reps
10. 60kg x 10 reps
11. 60kg x 10 reps
12. 65kg x 6 reps

Machine Flyes:
1. 45kg x 15 reps
2. 45kg x 15 reps
3. 55kg x 10 reps
4. 55kg x 10 reps
5. 65kg x 6 reps

Scull Crushers:
1. 25kg x 20 reps
2. 30kg x 14 reps
3. 35kg x 8 reps
4. 35kg x 6 reps

Triceps Extensions (pushdown):
1. 20kg x 10 reps
2. 25kg x 10 reps
3. 30kg x 8 reps
4. 35kg x 6 reps

Rope Triceps Extensions:
1. 15kg x 15 reps
2. 15kg x 10 reps
3. 20kg x 8 reps

30 minutes of cycling

#blog #Bodybuilding #Fitness

😂

😜

😂

Back, Posterior Delts & Biceps
(Bit of an ordeal with this heat 🥵 )

Pullups:
15, 12, 10 & 8 reps

T-bar Row:
1. 35kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 75kg x 6 reps

Iso Lateral High Row:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 100kg x 8 reps

Semi+wide grip Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps

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

Lat Pulldown:
1. 42,5kg x 10 reps
2. 50kg x 10 reps
3. 60kg x 8 reps
4. 60kg x 8 reps

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

Reversed Peckdeck:
1. 25kg x 15 reps
2. 32kg x 10 reps
3. 40kg x 8 reps
4. 40kg x 8 reps

Preacher Curl Machine (plates):
1. 20kg x 20 reps
2. 30kg x 10 reps
3. 35kg x 6 reps
4. 35kg x 6 reps
#blog #Bodybuilding #Fitness

#SciFi #Art #Fantasy

Face of #evil

😜😂🎯

😂

Summer in #amsterdam