Ruben @sergeant@social.cleverlibre.org

Back, Posterior Delts & Abs.

Pullups:
15, 15, 10 & 6 reps

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

Iso Lateral Row:
1. 30kg x 15 reps
2. 60kg x 15 reps
3. 90kg x 12 reps
4. 120kg x 8 reps

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

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

Technogym Vertical Traction:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 10 reps

Machine Reversed Flyes:
1. 12,5kg x 15 reps
2. 20kg x 12 reps
3. 22,5kg x 10 reps
4. 25kg x 8 reps

Reversed Dumbbell Flyes:
1. 8kg x 15 reps
2. 10kg x 12 reps
3. 12kg x 10 reps
4. 14kg x 8 reps

Hammerstrength Crunches:
1. 10kg x 30 reps
2. 15kg x 20 reps
3. 20kg x 15 reps
4. 25kg x 15 reps

Hanging Reversed Crunches:
15, 15, 15 & 10 crunches
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Quads only today.

Squats:
1. 20kg x 10 reps
2. 60kg x 10 reps
3. 100kg x 10 reps
4. 130kg x 4 ( lower back issues)

Leg Presses:
1. 120kg x 15 reps
2. 200kg x 15 reps
3. 280kg x 10 reps
4. 340kg x 8 reps

Linear Hack Squat:
1. 80kg x 10 reps
2. 100kg x 10 reps
3. 120kg x 10 reps
4. 140kg x 10 reps

Iso Lateral Leg Extensions:
1. 20kg x 15 reps
2. 40kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps
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Good morning and a happy Wednesday y'all. ☕

Shoulders, Hams & Calfs

Supersets OverheadbPress & ATX Lying Leg Curls:
1. 30kg x 20 reps & 15kg x 20 reps
2. 40kg x 15 reps & 120kg x 15 reps
3. 50kg x 15 reps & 25kg x 12 reps
4. 60kg x 10 reps & 30kg x 8 reps

Supersets Dumbbell Laterals & Seated Leg Curls:
1. 7,5kg x 20 reps & 35kg x 20 reps
2. 10kg x 20 reps & 55kg x 18 reps
3. 12,5kg x 15 reps & 75kg x 15 reps
4. 15kg x 10 reps & 95kg x 10 reps

Supersets Machine Laterals & MTS Shoulder Press:
1. 15kg x 20 reps & 50kg x 20 reps
2. 25kg x 15 reps & 60kg x 15 reps
3. 35kg x 12 reps & 70kg x 12 reps
4. 45kg x 8 reps & 80kg x 6 reps

Seated Calf Raises:
1. 30kg x 20 reps
2. 40kg x 20 reps
3. 50kg x 18 reps
4. 60kg x 15 reps

Lying Leg Curls:
1. 32kg x 20 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 47kg x 8 reps

Calf Extension Machine:
1. 55kg x 20 reps
2. 65kg x 20 reps
3. 75kg x 18 reps
4. 85kg x 15 reps

(machine hack) Standing Leg Curls L/R:
1. 15kg x 15 reps
2. 25kg x 10 reps
3. 35kg x 6 reps

Supersets Standing Calf Raises & Stiff Leg Dumbbell Deadlifts:
1. 40kg x 25 reps & 17,5kg x 10 reps
2. 60kg x 20 reps & 20kg x 10 reps
3. 80kg x 20 reps & 22,5kg x 10 reps
4. 100kg x 15 reps & 25kg x 10 reps
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Chest, Triceps, Abs & Cardio

Flat Dumbbell Flyes:
1. 10kg x 20 reps
2. 15kg x 20 reps
3. 20kg x 15 reps
4. 25kg x 10 reps

Incline Bench Presses:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg x 8 reps

Flat Dumbbell Presses:
1. 25kg x 10 reps
2. 30kg x 10 reps
3. 35kg x 8 reps
4. 35kg x 6 reps

Peckdeck Flyes:
1. 32kg x 25 reps
2. 47kg x 20 reps
3. 55kg x 15 reps
4. 62kg x 12 reps

Triceps Extensions (push down):
1. 30kg x 15 reps
2. 35kg x 12 reps
3. 40kg x 8 reps
4. 40kg x 6 reps

Rope Triceps Extensions:
1. 10kg x 20 reps
2. 15kg x 15 reps
3. 20kg x 10 reps

Incline Leg/Hip Lift:
15, 15, 10 & 10 reps

Hanging (rings) Reversed Crunches:
15, 15, 15 & 15 reps

Cable Crunches:
42,5kg x 20, 15 & 15 reps

Treadmill at various inclinations between 7,5-15%:
25 minutes
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#SciFi #Fantasy #Art

#SciFi #Fantasy #Art