Ruben @sergeant@social.cleverlibre.org

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Quads & Abs

Squats:
1. 20kg x 20 reps
2. 50kg x 15 reps
3. 80kg x 10 reps
4. 100kg x 10 reps

Sissy Squats:
40, 30, 20 & 10 reps

Hack Squat:
1. MW x 10 reps
2. MW+20kg x 10 reps
3. MW+40kg x 10 reps
4. MW+60kg x 6 re0s

Panata LegbPresses:
1. 50kg x 15 reps
2. 100kg x 15 reps
3. 150kg x 10 reps
4. 200kg x 6 reps

Cable Crunches:
1. 40kg x 30 reps
2. 42,5kg x 20 reps
3. 45kg x 15 reps
4. 45kg x 15 reps

MTS Crunches:
1. 85kg x 20 reps
2. 85kg x 20 reps
3. 105kg x 15 reps
4. 105kg x 15 reps

Lower Back Stretching:
10 minuten
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Calfs & Hams

Toe Presses (horizontal leg press):
1. 55kg x 25 reps
2. 65kg x 20 reps
3. 75kg x 15 reps
4. 85kg x 15 reps

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

Seated Calf Raises:
1. 30kg x 25 reps
2. 40kg x 20 reps
3. 50kg x 18 reps
4. 50kg x 15 reps

Incline (leg press) Calf Extensions:
1. 45kg x 20 reps
2. 70kg x 20 reps
3. 95kg x 15 reps
4. 120kg x 15 reps

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

ATX Lying Leg Curls:
1. 15kg x 15 reps
2. 20kg x 10 reps
3. 25kg x 8 reps
4. 25kg x 6 reps

Seated Leg Curls:
1. 45kg x 15 reps
2. 65kg x 15 reps
3. 85kg x 10 reps
4. 95kg x 6 reps

Lying Leg Curls:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 6 reps

Lower Back Strechting:
10 minutes
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Chest & Shoulders.

Incline Bench Press:
1. 40kg x 30 reps
2. 50kg x 20 reps
3. 60kg x 10 reps
4. 70kg x 8 reps
5. 80kg x 4 reps

Flat Bench Press:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 8 reps
4. 80kg x 5 reps
5. 90kg x 3 reps

Incline Bench Press (confusion):
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg x 5 reps
4. 70kg x 3 reps

Flat Dumbbell Presses:
1. 20kg x 20 reps
2. 25kg x 10 reps
3. 27,5kg x 7 reps
4. 27,5kg x 7 reps

Seated Dumbbell Laterals:
1. 7,5kg x 15 reps
2. 7,5kg x 15 reps
3. 9kg x 12 repa
4. 10kg x 10 reps

Overhead Dumbbell Presses:
1. 10kg x 15 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 17,5kg x 10 reps

Machine Laterals:
1. 15kg x 20 reps
2. 20kg x 20 reps
3. 25kg x 15 reps
4. 30kg x 10 reps

10 minutes of lower back stretching.
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Back, Abs & Lower Back.

High Rep Lat Pulldown:
1. 40kg x 50 reps
2. 47kg x 40 reps
3. 55kg x 30 reps
4. 62kg x 20 reps

Overhead Pulldown:
1. 40kg x 15 reps
2. 47kg x 12 reps
3. 55kg x 10 reps
4. 62kg x 7 reps

DRAX Row:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 8 reps

Iso Lateral High Row:
1. 40kg x 20 reps
2. 60kg x 18 reps
3. 80kg x 15 reps
4. 90kg x 10 reps

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

MTS High Row:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 70kg x 8 reps

Supersets Hyper Extensions & Hanging ReversedbCrunches:
1. 10 & 20 reps
3. 10 & 20 reps
3. 10 & 18 reps
4. 10 & 15 reps

Superman L/R:
4x10 reps

Roman Chair Knee ups:
15, 15, 10 & 10 reps

Stretching of the Lower Back:
10 minutes
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Happy Friday Mastodonians! ☕

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Shoulders & Legs
(I had to adjust my workout due to lower back issues)

MTSbShoulder Press:
1. 50kg x 20 reps
2. 60kg x 20 reps
3. 70kg x 15 reps
4. 80kg x 10 reps

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

LF Shoulder Press:
1. 35kg x 20 reps
2. 45kg x 10 reps
3. 45kg x 10 reps
4. 55kg x 6 reps

Machine Hack Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 40kg x 6 reps

Lying Leg Curls:
1. 25kg x 30 reps
2. 32kg x 20 reps
3. 40kg x 15 reps
4. 47kg x 10 reps

Seated Leg Curls:
1. 32kg x 20 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 55kg x 10 reps

Leg Extensions:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 15 reps
4. 47kg x 15 reps
5. 55kg x 15 reps
6. 62kg x 12 reps
7. 70kg x 12 reps
8. 78kg x 12 reps

Horizontal Leg Presses (stack):
1. 50kg x 40 reps
2. 72kg x 30 reps
3. 95kg x 20 reps
4. 117kg x 15 reps
5. 140kg (whole stack) x 10 reps

Incline Leg Press:
1. 100kg x 20 reps
2. 150kg x 20 reps
3. 200kg x 20 reps
4. 250kg x 15 reps

Kneeled Superman ( onball fours & lifting rightbarm andnleft Legnfor 10 secondsnandnthen switch):
4x10 seconds L/R
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Where did they put the rest of him?

#november #rain

Good morning Fediverse! ☕

Chest & Triceps

Flat Dumbbell Presses:
1. 22,5kg x 30 reps
2. 30kg x 15 reps
3. 35kg x 12 reps
4. 40kg x 7 reps

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

LF Chest Press:
1. 45kg x 20 reps
2. 55kg x 15 reps
3. 65kg x 12 reps
4. 75kg x 7 reps

Scull Crushers:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 30kg x 12 reps
4. 35kg x 6 reps

Rope Triceps Extensions:
1. 10kg x 10 reps
2. 12,5kg x 20 reps
3. 15kg x 15 reps
4. 17,5kg x
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Back, Posterior Delts & Abs

Pullups:
4 x 10 reps

Bend Over Row:
1. 25kg x 15 reps
2. 35kg x 12 reps
3. 45kg x 10 reps
4. 55kg x 6 reps

Duo Lat Pulldown:
1. 33kg x 20 reps
2. 40kg x 18 reps
3. 47kg x 15 reps
4. 54kg x 12 reps

Machine Hack Bend over Row:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg x 6 reps

Iso Lateral High Row:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg x 10 reps
4. 100kg x 8 reps

Supinatted grio Iso Lateral Pulldown:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg x 6 reps

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

Reversed Machine Flyes:
1. 15kg x 15 reps
2. 20kg x 12 reps
3. 25kg x 10 reps
4. 30kg x 8 reps

Cable Crunches:
1. 40kg x 40 reps
2. 42,5kg x 30 reps
3. 45kg x 20 reps
4. 47,5kg x 15 reps

MTS Crunches:
1. 75kg x 30 reps
2. 85kg x 20 reps
3. 95kg x 15 reps
4. 105kg x 10 reps
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