Ruben @sergeant@social.cleverlibre.org

Back & Rear Delts

Cable Row:
1. 42,5kg x 30 reps
2. 50kg x 20 reps
3. 60kg x 10 reps
4. 70kg x 10 reps
5. 80kg x 8 reps
6. 90kg x 6 reps

Lat Pulldown:
1. 42,5kg x 20 reps
2. 50kg x 18 reps
3. 60kg x 14 reps
4. 70kg x 10 reps
5. 80kg x 6 reps

Barbell Row:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 8 reps
5. 75kg x 8 reps

Iso-Lateral High Row:
1. 50kg x 30 reps
2. 70kg x 20 reps
3. 80kg x 15 reps
4. 90kg x 10 reps
5. 100kg x 8 reps

Duo Cable Row:
1. 33kg x 20 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 54kg x 10 reps
5. 61kg x 8 reps

Reversed Peckdeck Flyes:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 12 reps
4. 47kg x 8 reps
5. 47kg x 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
5. 10kg x 10 reps
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Oh screw, lets have that 3th one! ☕ ☕ ☕

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Leg Day

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

Incline Leg Press:
1. 150kg x 15 reps
2. 250kg x 15 reps
3. 350kg x 10 reps
4. 450kg x 6 reps

Reversed Hack Squat:
1. 50kg x 10 reps
2. 100kg x 10 reps
3. 150kg x 6 reps
4. 150kg x 6 reps

Iso-Lateral Leg Extensions:
1. 10kg L/R x 15 reps
2. 10kg L/R x 15 reps
3. 15kg L/R x 10 reps
4. 15kg L/R x 10 reps

Seated Leg Curls:
1. 35kg x 20 reps
2. 55kg x 15 reps
3. 75kg x 10 reps
4. 95kg x 10 reps

ATX Lying Leg Curls:
1. 10kg x 10 reps
2. 15kg x 10 reps
3. 17,5kg x 8 reps
4. 17,5kg x 6 reps

Leg Press Calf Extensions:
1. 150kg x 30 reps
2. 200kg x 25 reps
3. 250kg x 18 reps
4. 250kg x 15 reps

Seated CalfbRaises:
1. 20kg x 20 reps
2. 40kg x 20 reps
3. 50kg x 15 reps
4. 55kg x 15 reps

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

Lower Back Stretching:
10 minutes.
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