Ruben @sergeant@social.cleverlibre.org

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Back & Posterior Delts

BarbellnRow:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 15 reps
4. 80kg x 8 reps

Supinated grip Pullup:
10, 10, 8 & 6 reps

T-bar Row:
1. 25kg x 15 reps
2. 35kg x 12 reps
3. 45kg x 10 reps
4. 55kg x 8 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

Iso Lateral Low Row:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 90kg x 8 reps

Lat Pulldown:
1. 42,5kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 8 reps

Machine Reversed Flyes:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 30kg x 6 reps

Reversed Peckdeck Flyes:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 8 reps
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Spocktober!

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Happy Saturday!

Leg day

Iso Lateral Lying Leg Curls:
1. 20kg x 20 reps
2. 30kg x 12 reps
3. 40kg x 6 reps
4. 40kg x 6 reps

Seated Leg Curls:
1. 40kg x 20 reps
2. 55kg x 15 reps
3. 70kg x 10 reps
4. 85kg x 6 reps

Lying Leg Curls:
1. 40kg x 15 reps
2. 47kg x 10 reps
3. 55kg x 8 reps
4. 62kg x 6 reps

Leg Extensions:
1. 32kg x 20 reps
2. 47kg x 15 reps
3. 62kg x 15 reps
4. 78kg x 10 reps

Hack Squat:
1. MW x 15 reps
2. MW + 20kg x 12 reps
3. MW + 40kg x 10 reps
4. MW + 60kg x 8 reps
5. MW + 80kg x 6 reps

Smith Machine Hack Squat:
1. 30kg x 15 reps
2. 40kg x 10 reps
3. 50kg x 10 reps
4. 70kg x 8 reps

Incline Leg Presses:
1. 100kg x 20 reps
2. 200kg x 15 reps
3. 300kg x 10 reps
4. 350kg x 8 reps

Leg Presa Calf Extensions:
1. 100kg x 30 reps.
2. 150kg x 25 reps
3. 200kg x 20 reps
4. 250kg x 15 reps

Seated Calf Raises:
1. 20kg x 20 reps
2. 40kg x 20 reps
3. 60kg x 15 reps
4. 60kg x 15 reps

Horizontal Toe Presses:
1. 65kg x 15 reps
2. 75kg x 15 reps
3. 85kg x 15 reps
4. 95kg x 15 reps
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Chest, Shoulders & Triceps.

Incline Bench Press:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 80kg x 7 reps

Flat Dumbbell Press:
1. 25kg x 15 reps
2. 30kg x 10 reps
3. 35kg x 8 reps
4. 40kg x 6 reps

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

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

Overhead Dumbbell Press:
1. 10kg x 20 reps
2. 15kg x 15 reps
3. 17,5kg x 10 reps
4. 20kg x 6 reps

Dumbbell Laterals:
1. 10kg x 15 reps
2. 10kg x 15 reps
3. 12,5kg x 10 reps
4. 12,5kg x 10 reps

Machine Hack Overhead Presses:
1. 40kg x 10 reps
2. 40kg x 10 reps
3. 50kg x 8 reps
4. 55kg x 6 reps

Scull Crushers:
1. 25kg x 15 reps
2. 30kg x 12 reps
3. 35kg x 6 reps

Rope Triceps Extensions:
1. 10kg x 20 reps
2. 12,5kg x 15 reps
3. 15kg x 15 reps
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Sunday morning vibe.

Back, Posterior Delts, Abs & Cardio

Pullups:
4 x 10 reps

Barbell Row:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 6 reps

Technogym Vertical Traction:
1. 40kg x 30 reps
2. 60kg x 20 reps
3. 70kg x 15 reps
4. 80kg x 10 reps

Technogym Row:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg x 10 reps

Technogym Pulldown:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 12 reps
4. 80kg x 10 reps

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

Pecdeck Flyes:
1. 27,5kg x 20 reps
2. 35kg x 15 reps
3. 42,5kg x 10 reps
4. 50kg x 8 reps

Reversed Cable Crossover:
1. 5kg x 15 reps
2. 5kg x 15 reps
3. 10kg x 10 reps
4. 10kg x 10 reps

Machine Reversed Flyes:
1. 12,5kg x 15 reps
2. 20kg x 12 reps
3. 27,5kg x 10 reps

Hammerstrength Crunches:
1. 10kg x 40 reps
2. 20kg x 25 reps
3. 30kg x 15 reps
4. 35kg x 10 reps

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

2 x 30 minutes cycling
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Wide awake at 04:00 am Sunday morning.