Ruben @sergeant@social.cleverlibre.org

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Abs, Hamstringss, Calfs & Cardio

Planking:
1. 120 seconds
2. 90 seconds
3. 60 seconds
4. 60 seconds

Cable Crunches:
1. 41,25kg x 60 reps
2. 43,75kg x 40 reps
3. 46,25kg x 30 reps
4. 48,75kg x 30 reps

Iso Lateral Lying Leg Curls:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 30kg x 10 reps
4. 35kg x 6 reps

Seated Leg Curls:
1. 45kg x 20 reps
2. 65kg x 15 reps
3. 85kg x 10 reps
3. 105kg x 6 reps

Standing Iso Kateral Leg Curls L/R:
1. 15kg x 15 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 35kg x 8 reps

Lying Leg Curls:
1. 32kg x 20 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 55kg x 6 reps

Toe presses (Horizontal Leg Press):
1. 45kg x 50 reps
2. 55kg x 40 reps
3. 65kg x 30 reps
4. 75kg x 20 reps

LF Calf Extension:
1. 45kg x 50 reps
2. 55kg x 40 reps
3. 65kg x 30 reps
4. 75kg x 20 reps

Seated Calf Raises:
1. 20kg x 50 reos
2. 25kg x 40 reps
3. 30kg x 30 reps
4. 35kg x 20 reps

Calf Extensions (Incline Leg Press):
1. 80kg x 50 reps
2. 100kg x 40 reps
3. 125kg x 30 reps
4. 150kg x 20 reps

2x30 minutes of steady state cardio.
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Chest, Shoulders & Cardio.

Incline Bench Presses:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 8 reps
4. 80kg x 6 reps

Flat Bench Presses:
1. 60kg x 15 reps
2. 80kg x 7 reps
3. 80kg x 5 reps
4. 80kg x 5 reps

Incline Dumbbell Presses:
1. 20kg x 20 reps
2. 22,5kg x 15 reps
3. 25kg x 10 reps
4. 27,5kg x 8 reps

Flat Dumbbell Presses:
1. 27,5kg x 10 reps
2. 30kg x 8 reps
3. 32,5kg x 6 reps
4. 32,5kg x 6 reps

Semi Incline Dumbbell Flyes:
1. 15kg x 15 reps
2. 17,5kg x 12 reps
3. 20kg x 10 reps
4. 22,5kg x 6 reps

Overhead Barbell Presses:
1. 30kg x 10 reps
2. 32,5kg x 12 reps
3. 40kg x 8 reps
4. 42,5kg x 7 reps

MTS Shoulder Press:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 8 reps

Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 18 reps
3. 35kg x 15 reps
4. 45kg x 10 reps

Treadmill at 12% inclination:
25 minutes
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Back, Biceps & Cardio

Pullups Pronated/Supinated:
20, 15, 10 &10 reps
10, 10, 10, 8 & 7 reps
Sum = 100 reps

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

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

Duo Lat Pulldown:
1. 40kg x 20 reps
2. 47kg x 15 reps
3. 54kg x 10 reps
4. 61kg x 8 reps

Iso Lateral High Row:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 12 reps
4. 80kg x 8 reps

DRAX Preacher Curling Machine:
1. 25kg x 15 reps
2. 32kg x 12 reps
3. 40kg x 8 reps

Treadmill at 10% inclination:
25 minutes
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Quads & Abs

Sissy Squats:
40, 30, 21 & 15 reps

Static Dumbbell Lunges L/R:
1. 15kg x 10 reps
2. 15kg x 10 reps
3. 17,5kg x 8 reps
4. 17,5kg x 8 reps

Hack Squats:
1. MW x 20 reps
2. MW + 20kg x 20 reps
3. MW + 40kg x 15 reps
4. MW + 60kg x 8 reps

Leg Extensions:
1. 32kg x 10 hard squeezes
2. 40kg x 10 hard squeezes
3. 47kg x 8 hard squeezes
4. 55kg x 6 hard squeezes

Classic Crunches, Legs Elevated:
4 x 100 crunches

Hanging Reveesed Crunches (Knee-ups):
20, 20, 20 & 15 crunches
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Hamstrings, Shoulders, Calfs & Cardio.

Iso Lateral Lyingeg Curls:
1. 20kg x 15 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 25kg x 10 reps
5. 30kg x 6 reps
6. 30kg x 6 reps

Seated Leg Curls:
1. 35kg x 15 reps
2. 42,5mg x 15 reps
3. 50kg x 15 reps
4. 57,5kg x 15 reps
5. 65kg x 10 reps
6. 72,5kg x 10 reps

Overhead Dumbbell Presses:
1. 10kg x 30 reps
2. 14kg x 20 reps
3. 18kg x 15 reps
4. 22kg x 10 reps
5. 22kg x 10 reps
6. 22kg x 8 reps

Dumbbell Laterals:
1. 6kg x 20 reps
2. 8kg x 20 reps
3. 10kg x 15 reps
4. 12kg x 10 reps
5. 14kg x 8 reps
6, 12kg x 10 reps
7. 10kg x 15 reps
8. 8kg x 20 reps

Bodyweight Standing Calf Raises:
300 reps

Seated Calf Extension:
1. 50kg x 30 reps
2. 57,5kg x 25 reps
3. 65kg x 20 reps
4. 80kg x 20 reps

Treadmill at 12% inclination:
25 minutes
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Chest, Abs & Cardio

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 26kg x 20 reps
3. 32kg x 15 reps
4. 38kg x 8 reps
5. 42kg x 5 reps

Incline Dumbbell Presses:
1. 20kg x 15 reps
2. 22kg x 14 reps
3. 24kg x 10 reps
4. 26kg x 10 reps

Technogym Chest Press:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 65x 6 reps

Technogym Peckdeck:
1. 30kg x 12 reps
2. 35kg x 10 reps
3. 40kg x 8 reps
4. 45kg x 8 reps

Hammerstrength Crunches:
1. 10kg x 30 reps
2. 15kg x 25 reps
3. 20kg x 20 reps
4. 25kg x 20 reps

LF Abdominal Machine:
1. 57,5kg x 25 reps
2. 65kg x 20 reps
3. 72,5kg x 20 reps
4. 80kg x 15 reps

Situps:
2 x 20 reps
2 x 15 reps

Treadmill at 10% inclanation:
25 minutes
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Back, Posterior Delts & Cardio.

Pronated grip Pullups:
20, 15, 10 & 10 reps

Supinated grip Pullups:
10, 10, 10, 8 & 7 reps

Duo Lat Pulldown:
1. 40kg x 20 reps
2. 47kg x 15 reps
3 54kg x 12 reps
4. 61kg x 8 reps

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

Iso Lateral High Row:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 15 reps
4. 80kg x 10 reps

DRAX Row:
1. 32kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 8 reps

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

Machine Reversed Flyes:
1. 5kg x 15 reps
2. 10kg x 15 reps
3. 15kg x 12 reps
4. 20kg x 10 reps

Reversed Dumbbell Flyes:
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg x 10 reps

Treadmill at 10% inclination:
25 minutes
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