Ruben @sergeant@social.cleverlibre.org

Legs & Calfs
(taking it easy on the lower back)

Incline Leg Presses (pyramid system):
1. 50kg x 30 reps
2. 150kg x 20 reps
3. 250kg x 15 reps
4. 350kg x 10 reps
5. 400kg x 10 reps
6. 400kg x 8 reps
7. 400kg x 6 reps
8. 350kg x 10 reps
9. 300kg x 12 reps
10. 300kg x 10 reps
11. 300kg x 10 reps
12. 250kg x 10 reps

Iso Lateral Leg Extensions:
1. 10kg x 15 reps
2. 15kg x 15 reps
3. 20kg x 10 reps
4. 25kg x 10 reps
5. 30kg x 10 reps
6. 35kg x 10 reps
7. 35kg x 8 reps
8. 35kg x 8 reps

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

LF Calf Extensions:
1. 45kg x 20 reps
2. 55kg x 20 reps
3. 65kg x 18 reps
4. 75kg x 15 reps

Horizontal Toe Presses:
1. 45kg x 20 reps
2. 55kg x 18 reps
3. 65kg x 15 reps
4. 75kg x 15 reps

Lower Back Stretching:
10 minutes
#blog #Bodybuilding #Fitness

Shoulders, Hamstrings, Abs & Lower Back

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

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

Seated OverheadbBarbell Press:
1. 30kg x 15 reps
2. 40kg x 10 reps
3. 50kg x 6 reps
4. 50kg x 6 reps

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

Lying Leg Curls:
1. 25kg x 20 reps
2. 40kg x 20 reps
3. 55kg x 12 reps
4. 62kg x 6 reps

Machine Hack Standing Leg Curls L/R:
1. 10kg x 10 reps
2. 10kg x 10 reps
3. 15kg x 10 reps
4. 20kg x 10 reps

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

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

Hanging Reversed Crunches:
15, 15, 12 & 10 reps

Lower Back Stretching:
10 minutes
#blog #Bodybuilding #Fitness

#SciFi #Fantasy #humor

#SciFi #Fantasy #Art

#fact

#SciFi #Fantasy #Art

Back, Posterior Delts & Abs

Bend over (bench) Dumbbell Row:
1. 15kg x 20 reps
2. 17,5kg x 15 reps
3. 20kg x 12 reps
4. 22,5kg x 10 reps

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

Supinated grip Pullups:
10, 10, 8 & 6 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

Duo Lat Pulldown:
1. 33kg x 20 reps
2. 40kg x 20 reps
3. 47kg x 15 reps
4. 54kg x 10 reps

Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps

Cable Crunches:
48,75kg x 30, 30, 20 & 20 reps

Static Cable Crunches (squeezes):
4x15 seconds

Reversed Cable Crossover:
1. 2,5kg x 20 reps
2. 7,50kg x 20 reps
3. 13kg x 15 reps
4. 13kg x 15 reps

Hanging Leg Raises:
15, 15, 10 & 10 reps

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

Lower Back Stretching:
10 minutes
#blog #Bodybuilding #Fitness

Good morning Mastodonians.
It's only Thursday but...

#Fantasy #Art

Quad Day

Hack Squat:
1. MW x 20 reps
2. MW+20kg x 20 reps
3. MW+40kg x 15 reps
4. MW+60kg x 10 reps
5. MW+80kg x 8 reps

Back Squat:
1. 40kg x 10 reps
2. 60kg x 10 reps
3. 80kg x 10 reps
4. 100kg x 6 reps
5. 110kg x 6 reps

Inckine Leg Press:
1.100kg x 20 reps
2. 200kg x 20 reps
3. 300kg x 15 reps
4. 400kg x 10 reps

Leg Extensions:
1. 32kg x 15 reps
2. 47kg x 15 reps
3. 62kg x 12 reps
4. 78kg x 10 reps

Lower Back Stretching:
10 minutes
#blog #Fitness #Bodybuilding

#Fantasy #Art

Deltoids, Hams & Calfs

Smith machine Overhead Presses:
1. 15kg x 20 reps
2. 25kg x 20 reps
3. 35kg x 15 reps
4. 45kg x 10 reps
5. 55kg x 6 reps

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

MTS Shoulder Press:
1. 50kg x 20 reps
2. 60kg x 18 reps
3. 70kg x 12 reps
4. 80kg x 8 reps

Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 18 reps
3. 35kg x 12 reps
4. 35kg x 10 reps

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

Seated Leg Curls:
1. 35kg x 15 reps
2. 55kg x 12 reps
3. 75kg x 10 reps
4. 95kg x 6 reps

Lying Leg Curls:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 6 reps

Bodyweight Standing Calf Extensions:
300 reps

Lower Back Strechting:
10 minutes
#blog #Bodybuilding #Fitness

Chest & Triceps

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 12 reps
4. 45kg x 8 reps

Incline Dumbbell Presses:
1. 20kg x 20 reps
2. 22,5kg x 15 reps
3. 25kg x 15 reps
4. 27,5kg x 10 reps

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

Machine Flyes:
1. 30kg x 15 reps
2. 35kg x 15 reps
3. 42,5kg x 8 reps
4. 42,5kg x 7 reps

Scull Crushers:
1. 25kg x 20 reps
2. 30kg x 15 reps
3. 25kgbx 15 reps
4. 25kg x 10 reps

Cable Triceps Extensions:
1. 10 kg x 25 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 17,5kg x 10 reps
#blog #Bodybuilding #Fitness

Back, Rear Delts & Abs

Pullups:
20, 12, 6 & 6 reps

Incline Lying Dumbbell Row:
1. 20kg x 15 reps
2. 20kg x 10 reps
3. 22,5kg x 8 reps
4. 22,5kg x 10 reps

Iso Lateral Front Pulldown:
1. 40kg x 15 reps
2. 60kg x 14 reps
3. 80kgbx 10 reps
4. 100kg x 6 reps

Lat Pulldown:
1. 50lg x 15 reps
2. 70kg x 10 reps
3. 90kg x 6 reps
4. 90kg x 6 reps

DRAX Row:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 12 reps
4. 47kg x 8 reps

Overhead Pulldown (supinated):
1. 32kg x 15 reps
2. 40kg x 14 reps
3. 47kg x 10 reps
4. 55kg x 8 reps

Reversed Peckdeck Flyes:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 40kg x 10 reps

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

Hanging ReversedbCrunches (rings):
25, 20, 15 & 10 reps

Cable Crumches:
1. 41,25kg x 25 reps
2. 43,75kg x 20 reps
3. 46,25kg x 20 reps
4. 48,75kg x 15 reps

Superman L/R:
4x10

Lower Back Stretches:
10 minutes
#blog #Bodybuilding #Fitness

USS Cygnus
#theblackhole #SciFi #Fantasy #Disney

Legs

Lying Leg Curls:
1. 25kg x 30 reps
2. 32kg x 20 reps
3. 40kg x 15 reps
4. 47kg x 8 reps

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

Leg Presses:
1. 50kg x 30 reps
2. 150kg x 20 reps
3. 250kg x 10 reps
4. 350kg x 10 reps

Seated Leg Curls:
1. 45kg x 20 reps
2. 65kg x 15 reps
3. 85kg x 10 reps
4. 105kg x 6 reps

Horizintal LegbPress (stack):
1. 65kg x 20 reps
2. 85kg x 15 reps
3. 105kg x 10 reps
4. 125kg x 10 reps

Leg Extensions (again):
1. 35kg x 15 reps
2. 55kg x 15 reps
3. 75kg x 12 reps
4. 95kg x 10 reps

Toe (lag) Presses:
1. 45kg x 25 reps
2. 55kg x 20 reps
3. 65kg x 15 reps
4. 75kg x 15 reps

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

Lower Back Stretches:
10 minutes

2 x 30 minutes of Steady State Cardio.
#blog #Bodybuilding #Fitness

Chest, Shoulders & Abs

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 8 reps
4. 42,5kg x 6 reps

Incline Dumbbell Presses:
1. 20kg x 15 reps
2. 22,5kg x 14 reps
3. 25kg x 9 reps
4. 25kg x 8 reps

Super Incline Dumbbell Presses:
1. 15kg x 15 reps
2. 17,5kg x 12 reps
3. 20kg x 10 reps
4. 22,5kg x 8 reps

Flat Dumbbell Flyes:
1. 15kg x 15 reps
2. 17,5kg x 15 reps
3. 20kg x 10 reps
4. 22,5kg x 8 reps

Overhead Dumbbell Presses:
1. 12,5kg x 20 reps
2. 15kg x 14 reps
3. 17,5kg x 10 reps
4. 20kg x 6 reps

Seated Dumbbell Laterals:
1. 7,5kg x 15 reps
2. 10kg x 10 reps
3. 12,5kg x 8 reps
4. 12,5kg x 8 reps

Supersets Machine Overhead Presses & Hanging Leg Raises:
1. 30kg x 10 & 15 reps
2. 30kg x 10 & 15 reps
3. 35kg x 10 & 10 reps
4. 35kg x 10 & 10 reps

LF Crunches:
1. 45kg x 20 reps
2. 45kg x 20 reps
3. 55kg x 15 reps
4. 55kg x 15 reps

Lower Back Stretches:
10 minutes
#blog #Bodybuilding #Fitness

Back & Posterior Delts

MTS High Row:
1. 40kg x 30 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 70kg x 10 reps

Iso Lateral Low Row:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 15 reps
4. 70kg x 10 reps

Iso Lateral Front Pulldown:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 15 reps
4. 70kg x 10 reps

Lat Pulldown:
1. 42,5kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 6 reps

Iso Lateral Pulldown:
1. 33kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 54kg x 8 reps

Incline Bench Lying Barbell Row:
1. 30kg x 10 reps
2. 40kg x 15 reps
3. 50kg x 10 reps
4. 50kg x 10 reps

Reversed Peckdeck Flyes:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 40kg x 10 reps

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

Lower Back Stretches:
10 minutes
#blog #Bodybuilding #Fitness

And this one is for @HeyLaiverd
Happy Sunday! ☕

Sure!