Ruben @sergeant@social.cleverlibre.org

@omroepbrabant Ik las eerder vandaag al dat die PSV supporters ook al een groep kinderen had aangevallen. Al die hooligans zijn gestoord.

#Fantasy #Art

@_Irma_ My wife really loves this. She must have seen the movie a thousand times.

Spring in #Amsterdam #amsterdam #springtime #spring

@trinsec Coffee tates good after a satisfying workout! 😆☕

I didn't feel like going to the gym today, but...connsistency!

Back &. Abs.

Wide grip 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

Lat Pulldown:
1. 42,5kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg x 8 reps

Narrow grip Cable Row:
1. 42,5kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 10 reps

Dual Pull Pulldiwn:
1. 21,5kg x 20 reps
2. 25kg x 15 reps
3. 30kg x 10 reps
4. 35kg x 6 reps

Iso Lateral Low Row:
1. 40kg x 15 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 90kg x 8 reps

Iso Lateral Front Pulldown:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 70kg x 8 reps

DRAX Row (machine):
1. 25kg x 15 reps
2. 32kg x 12 reps
3. 40kg x 10 reps
4. 47kg x 8 reps

Planking:
1. 90 seconds
2. 75 seconds
3. 75 seconds
4. 60 seconds

Lying Leg Lifts:
25, 20, 20 & 15 reps

Lying Crunches:
40, 30, 30 & 30 reps

Roman Chair Reversed Crunches:
4 x 15 reps
#blog #Bodybuilding #Fitness

@Vlerelientje Dat is zwaar. 😞