Ruben @sergeant@social.cleverlibre.org

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Shoulders, Hamstrings & Calfs

Machine Laterals:
1. 15kg x 40 reps
2. 25kg x 30 reps
3. 35kg x 20 reps
4. 45kg x 12 reps

MTS Shoulder Press:
1. 60kg x 20 reps
2. 70kg x 18 reps
3. 80kg x 12 reps
4. 90kg x 8 reps

Dumbbell Laterals:
1. 7,5kg x 25 reps
2. 10kg x 20 reps
3. 12,5kg x 15 reps
4. 15kg x 10 reps

Machine Hack (Pendelum Squat) Overhead Presses:
40kg x 10, 10, 10 & 8 reps

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

Seated Leg Curls:
1. 45kg x 15 reps
2. 55kg x 15 reps
3. 75kg x 10 reps
4. 95kg x 6 reps

Lying Leg Curls:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 55kg x 6 reps

Seated Calf Extensjon Machine:
45kg x 300 reps
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🤣

Chest & Triceps

Incline Bench Press:
1. 20kg x 30 reps
2. 60kg x 15 reps
3. 80kg x 9 reps
4. 90kg x 3 reps

Flat Bench Press:
1. 60kg x 15 reps
2. 80kg x 8 reps
3. 90kg x 3 reps
4. 90kg x 3 reps
5. 95kg x 2 reps

Semi Incline Dumbbell Presses:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 30kg x 10 reps
4. 35kg x 6 reps

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

Iso Lateral Cable Motion Chest Press:
1. 30kg x 20 reps
2. 35kg x 20 reps
3. 42,5kg x 10 reps

LF Seated Triceps Press:
1. 65kg x 20 reps
2. 75kg x 15 rep
3. 85kg x 12 reps
4. 95kg x 10 reps

Rope Triceps Extensions:
1. 10kg x 25 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 15kg x 10 reps
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Back & Posterior Delts

Semi Wide Cable Row:
1. 42,5kg x 30 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 70kg x 10 reps
5. 80kg x 8 reps
6. 90kg x 6 reps

Iso Lateral Front Pulldown:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 100kg x 6 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

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

DRAX Row:
1. 32kg x 20 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 55kg x 10 reps

Lat Pulldown:
1. 47kg x 15 reps
2. 55kg x 12 reps
3. 62kg x 9 reps
4. 70kg x 6 reps

Machine Reversed Flyes:
1. 5kg x 20 reps
2. 15kg x 15 reps
3. 25kg x 10 reps
4. 30kg x 8 reps

Reversed Peckdeck Flyes:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 12 reps
4. 47kg x 8 reps
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🔥

It's a national holiday over here, so off course the gym is crowded.
Have to make do.

Quads & Abs.

Squats:
1. 20kg x 20 reps
2. 50kg x 10 reps
3. 80kg x 10 reps
4. 110kg x 8 reps
5. 130kg x 6 reps

Hack Squats:
1. MW x 20 reps
2. MW+40kg x 10 reps
3. MW+80kg x 8 reps
4. MW+100kg x 7 reps

Panatta Leg Press:
1. 50kg x 15 reps
2. 100kg x 15 reps
3. 150kg x 15 reps
4. 200kg x 10 reps
5. 250kg x 8 reps

Smith Machine Hack Squats:
1. 40kg x 10 reps
2. 60kg x 10 reps
3. 80kg x 8 reps

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

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