Ruben @sergeant@social.cleverlibre.org

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Quads only

Back Squats:
1. 20kg x 20 reps
2. 50kg x 40 reps
3. 60kg x 30 reps
4. 70kg x 20 reps
5. 80kg x 12 reps

Panatta Incline Leg Presses:
1. 50kg x 15 slow reps
2. 75kg x 15 slow reps
3. 100kg x 13 slow reps
4. 125kg x 8 slow reps

Reversed Hack Squat:
1. 50kg x 10 reps
2. 75kg x 8 reps
3. 100kg x 6 reps
(No more juice left)

Leg Extensions:
1. 25kg x 10 hard squeezes
2. 32kg x 10 hard squeezes
3. 40kg x 10 hard squeezes
4. 47kg x 10 hard squeezes
5. 55kg x 8 hard squeezes
6. 62kg x 6 hard squeezes
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Hamstrings, Shoulders, Calfs, Abs & Cardio.

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

Seated Leg Curls:
1. 32kg x 30 reps
2. 40kg x 25 reps
3. 47kg x 20 reps
4. 55kg x 15 reps

Machine Hack Overhead Presses:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 6 reps

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

Bodyweight Standing Calf Raises:
300 reps
(Plus an extra 20 reps for in case I miscalculated)

Lying (bench) Leg Raises:
30, 30, 20 & 20 reps

Hanging Leg Raises:
4 x 10 reps

Cabke Crunces:
1. 42,5kg x 30 reps
2. 45kg x 20 reps
3. 47,5kg 15 reps

2 x 30 minutes of Cardio
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Chest, Triceps & Cardio

Smith Machine Incline Presses:
1. 30kg x 30 reps
2. 40kg x 25 reps
3. 50kg x 20 reps
4. 60kg x 15 reps
5. 70kg x 10 reps

Imcline Dumbbell Presses:
1. 20kg x 15 reps
2. 25kg x 10 reps
3. 30kg x 8 reps
4. 30kg x 8 reps

Incline Bench Presses:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 8 reps
4. 60kg x 6 reps

Decline Push ups (feet at 60cm elevation):
15, 12, 10 & 10 reps

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

Cable Kick backs R/L:
1. 1,25kg x 20 reps
2. 3,75kg x 15 reps
3. 6,25kg x 10 reps

Treadmill at 12% inclination:
25 minutes
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Good morning y'all.
Have a happy Wednesday! ☕

Low weight, high rep day.
Back, Posterior Delts & Cardio.

Duo Lat Pulldown:
1. 21,25kg x 40 reps
2. 25kg x 30 reps
3. 30kg x 20 reps
4. 35kg x 10 reps

Cable Row:
1. 35kg x 40 reps
2. 42,5kg x 30 reps
3. 50kg x 20 reps
4. 60kg x 15 reps

Iso Lateral Front Pulldown:
1. 30kg x 40 reps
2. 40kg x 30 reps
3. 50kg x 20 reps
4. 60kg x 15 reps

Iso Lateral Low Row:
1. 30kg x 40 reps
2. 40kg x 30 reps
3. 50kg x 20 reps
4. 60kg x 15 reps

MTS High Row:
1. 30kg x 40 reps
2. 40kg x 30 reps
3. 50kg x 20 reps
4. 60kg x 15 reps

DRAX Seated Row:
1. 20kg x 40 reps
2. 25kg x 30 reps
3. 32kg x 20 reps
4. 40kg x 15 reps

Reversed Peckdeck:
1. 15kg x 40 reps
2. 20kg x 30 reps
3. 25kg x 25 reps
4. 32kg x 20 reps

Machine Reversed Flyes:
1. 5kg x 40 reps
2. 10kg x 30 reps
3. 15kg x 20 reps
4. 20kg x 15 reps

Treadmill at 10% inclination:
25 minutes
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If you like Mission Impossible-ish movies, Heart of Stone is really nice.

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Quads & Abs

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

Sissy Squats:
40, 30, 20 & 10 reps

Panatta Incline Leg Press (T.U.T.):
1. 50kg x 20 slow reps
2. 75kg x 15 slow reps
3. 100kg x 10 slow reps
4. 125kg x 10 slow reps

Leg Extensions:
1. 32kg x 10 slow reps
2. 40kg x 10 slow reps
3. 47kg x 10 slow reps
4. 55kg x 8 slow reps

MTS Abdominal Crunches:
1. 75kg x 40 reps
2. 85kg x 30 reps
3. 95kg x 20 reps
4. 105kg x 10 reps

Lying Leg Raises:
20, 20, 15 & 15 reps
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(Obviously not me in the picture)

Good morning y'all.
I hope you'll enjoy an easy Sunday morning. ☕ ☕ ☕

Good morning Mastodonians.
Have a nice Saturday. ☕
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