Ruben @sergeant@social.cleverlibre.org

#Humor

Back, Posterior Delts & Cardio

Pullups:
12 10, 8 & 8 reps

Barbell Row:
1. 40kg x 20 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 18 reps
3. 54kg x 15 reps
4. 61kg x 10 reps

Bend over Row (machine hack):
1. 50kg x 10 reps
2. 60kg x 10 reps
3. 70kg x 10 reps
4. 80kg x 6 reps

Iso Lateral High Row:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 12 reps
4. 80kg x 10 reps

Iso Lateral Front Pulldown:
1. 50kg x 18 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg x 6 reps

Reverswd Cable Crossover:
1. 2,5kg x 30 reps
2. 7,5kg x 20 reps
3. 12,5kg x 12 reps
4. 12,5kg x 10 reps

Reversed Peckdeck:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 15 reps
4. 47kg x 8 reps

Treadmill at 10% inclination:
25 minutes
#blog #Bodybuilding #Fitness

#satire

Quads only.

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

Smith Machine Static Lunges:
1. 20kg x 10 reps
2. 30kg x 10 reps
3. 40kg x 10 reps
4. 50kg x 8 reps
5. 60kg x 6 reps

Incline Leg Press:
1. 50kg x 20 slow reps
2. 100kg x 20 slow reps
3. 150kg x 15 slow reps
4. 200kg x 10 slow reps
5. 250kg x 8 slow reps
6. 300kg x 6 slow reps

Leg Extensions:
1. 35kg x 15 reps
2. 47kg x 15 reps
3. 55kg x 15 reps
4. 62kg x 12 reps
#blog #Bodybuilding #Fitness

BBQ anyone?

Shoulders, Hamstrings, Calfs & Cardio.

Machine Hack Overhead Presses:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 6 reps

MTS Shoulder Press:
1. 40kg x 25 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 80kg x 10 reps

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

LF Shoulder Press:
1. 25kg x 20 reps
2. 35kg x 15 reps
3. 45kg x 8 reps

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

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

Seated Leg Curls:
1. 45kg x 15 reps
2. 65kg x 15 reps
3. 85kg x 10 reps
4. 85kg x 8 reps

Seated Calf Raises:
1. 30kg x 25 reps
2. 40kg x 20 reps
3. 50kg x 15 reps
4. 50kg x 15 reps

LF Calf Extensions:
1. 55kg x 20 reps
2. 65kg x 20 reps
3. 75kg x 20 reps
4. 85kg x 15 reps

Toe Presses (machine hack):
1. 55kg x 20 reps
2. 65kg x 20 reps
3. 75kg x 20 reps
4. 85kg x 15 reps

Treadmill at 10% inclination:
25 minutes
#blog #Bodybuilding #Fitness

https://www.at5.nl/artikelen/222070/groot-feest-op-zeedijk-tijdens-hartjesdag-doe-mij-maar-een-pikketanussie

#Ahsoka #StarWars #SciFi #Fantasy #Art

https://www.inverse.com/entertainment/ahsoka-timeline-explained?utm_source=dlvr.it&utm_medium=mastodon

#Fantasy #Art

Chest, Abs & Cardio

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

Incline Bench Presses:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 7 reps
5. 75kg x 4 reps

Iso Lateral Super Incline Presses:
1. 25kg x 20 reps
2. 45kg x 15 reps
3. 65kg x 8 reps
4. 65kg x 8 reps

Machine Flyes:
1. 45kg x 20 reps
2. 55kg x 20 reps
3. 65kg x 15 reps
4. 75kg x 10 reps

Lying Crunches:
4 x 100 reps

Hanging Reversed Crunches:
4 x 20 reps

Treadmill at 10% inclination:
25 minutes
#blog #Bodybuilding #Fitness

#Satire #Humor

#StreetArt
#Melbourne, #Australia

#SciFi #Fantasy #Art

Back, Rear Delts & Cardio.

Supersets Pull ups & Barbell Row:
1. 10 reps & 40kg x 12 reps
2. 10 reps & 50kg x 12 reps
3. 10 reps & 60kg x 10 reps
4. 8 reps & 70kg x 6 reps

T-bar row:
1. 25kg x 15 reps
2. 35kg x 15 reps
3. 45kg x 10 reps
4. 50kg x 8 reps

Lat Pulldown:
1. 42,5kg x 20 reps
2. 50kg x 18 reps
3.. 60kg x 15 reps
4. 70kg x 10 reps

DumbbelnRow R/L:
1. 25kg x 10 reps
2. 30kg x 10 reps
3. 35kg x 8 reps
4. 40kg x 8 reps

Dumbbell Pullover:
1. 20kg x 15 reps
2. 22,5kg x 12 reps
3. 25kg x 10 reps
4. 27,5kg x 8 reps

Reversed Dumbbell Flyes:
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg x 12 reps
4. 12,5kg x 8 reps

Reversed Cable Crossover:
1. 2,5kg x 25 reps
2. 5kg x 20 reps
3. 7,5kg x 15 reps
4. 7,5kg x 10 reps

Treadmill at 10% inckination:
25 minutes
#blog #Bodybuilding #Fitness

#Art #Fantasy

#Art #Fantasy #Bodypaint

#Fantasy #Art #Fiction

-Rhea, Leader of the Vampire Council.-
#Fantasy #Art #Vampire

#Fantasy #Art