Ruben @sergeant@social.cleverlibre.org

Quads & Calfs

Hack Squat:
1. MW x 20 reps
2. MW+20kg x 15 reps
3. MW+40kg x 12 reps
4. MW+60kg x 8 reps
5. MW+80kg x 8 reps
6. MW+100kg x 6 reps

Bodyweight Sissy Squats:
30, 20, 15 & 10 reps

Panatta Leg Press:
1. 50kg x 20 reps
2. 100kg x 15 reps
3. 150kg x 12 reps
4. 200kg x 6 reps

Leg Extensions:
1. 35kg x 12 reps
2. 55kg x 12 reps
3. 75kg x 10 reps
4. 95kg x 8 reps

LF Calf Extensions:
1. 45kg x 40 reps
2. 55kg x 20 reps
3. 65kg x 20 reps
4. 75kg x 15 reps

Horizontal (Leg Press) Calf Extensions (stack):
1. 75kg x 20 reps
2. 85kg x 15 reps
3. 95kg x 15 reps
4. 105kg x 15 reps

Seated Calf Raises:
1. 30kg x 20 reps
2. 50kg x 20 reps
3. 70kg x 15 reps
4. 80kg x 15 reps

Lower Back Stretching:
10 minutes
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Anterior & Lateral Deltoids, Hamstrings

Overhead Dumbbell Presses:
1. 15kg x 30 reps
2. 20kg x 20 reps
3. 25kg x 8 reps
4. 25kg x 6 reps

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

Overhead Barbell Presses:
1.. 20kg x 20 reps
2. 30kg x 15 reps
3. 40kg x 10 reps
4. 45kg x 6 reps

Iso Lateral Lying Leg Curls:
1. 10kg x 20 reps
2. 15kg x 15 reps
3. 20kg x 10 reps
4. 25kg x 10 reps
5. 30kg x 6 reps
6. (bonus) 20kg x 6 - n2 seconds- squeezes

Seated Leg Curls:
1. 35kg x 15 reps
2. 55kg x 10 reps
3. 75kg x 10 reps
4. 95kg x 6 reps
5. (bonus) 35kg x 8 -3 seconds- squeezes
6. (bonus) 35kg x 8 - 3 seconds- squeezes

Lying Leg Curls:
1. 20kg x 10 -3 seconds- squeezes
2. 25kg x 10 -3 seconds- squeezes
3. 32kg x 8 -3 seconds- squeezes

Lower Back Stretching:
10 minutes
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Abs, Chest & Triceps

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. 65kg x 30 reps
2. 75kg x 25 reps
3. 85kg x 20 reps
4. 95kg x 15 reps

Flat Bench Presses:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg x 7 reps
4. 90kg x 5 reps

Incline Bench Presses:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg x 6 reps
4. 70kg x 6 reps

Flat Dumbbell Presses:
1. 25kg x 15 reps
2. 30kg x 9 reps
3. 35kg x 6 reps
4. 35kg x 5 reps

Flat Dumbbell Flyes:
1. 17,5kg x 10 reps
2. 20kg x 10 reps
3. 22,5kg x 10 reps
4. 25kg x 6 reps

LF Incline Chest Press:
1. 45kg x 15 reps
2. 55kg x 10 reps
3. 65kg x 8 reps
4. 65kg x 8 reps

Scull Crushers:
1. 25kg x 15 reps
2. 25kg x 15 reps
3. 30kg x 10 reps
4. 30kg x 6 reps

Lower Back Stretching:
10 minutes
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Back & Posterior Delts.

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

Duo Cable Row:
1. 26kg x 20 reps
2. 33kg x 15 reps
3. 40kg x 12 reps
4. 47kg x 10 eeps

Lat Pulldown:
1. 40kg x 20 reps
2. 47kg x 15 reps
3. 55kg x 10 reps
4. 62kg x 8 reps

Iso Lateral Low Row:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg x 8 reps

Resistance band Overhead Pulldown:
4 x 10 hard squeezes

Resistance band Facepull (like a double Biceps):
10, 8, 8 & 8 reps

Reversed Dumbbell Flyes:
1. 6kg x 20 reps
2. 7kg x 15 reps
3. 8kg x 15 reps
4. 9kg x 10 reps

Lower Back Superman L/R:
4x10 reps

Lower Back Stretches:
10 minutes

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Goodbye December! 👋

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Good morning Party Peeps.
I hate to break it to ya, but nothing changes.
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