Ruben @sergeant@qoto.org

Shoulders, Legs & Calfs

Overhead Barbell Press:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 18 reps
4. 50kg x 8 reps
5. 50kg (110lbs) x 6 reps

Iso-lateral Shoulder Press:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg (154lbs) x 8 reps
4. 80kg (176lbs) x 6 reps

Dumbbell Laterals:
1. 10kg x 15 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 17,5kg (38lbs) x 8 reps

ATX Lying Leg Curls:
1. 10kg x 20 reps
2. 15kg x 15 reps
3. 20kg x 10 reps
4. 25kg (55lbs) x 8 reps

Seated Leg Curls:
1. 35kg x 15 reps
2. 65kg x 15 reps
3. 95kg (209lbs) x 8 reps
4. 105kg (231lbs) x 8 reps

Lying Leg Curls:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 10 reps
4. 55kg (x121lbs) x 6 reps

Back Squats:
1. 20kg x 15 reps
2. 50kg x 12 reps
3. 80kg x 10 reps
4. 110kg x 8 reps
5. 120kg (264lbs) x 6 reps

Leg Press:
1. 100kg x 20 reps
2. 200kg x 15 reps
3. 300kg x 12 reps
4. 400kg (881lbs) x 10 reps

Leg Extensions:
1. 32kg x 10 reps
2. 47kg x 10 reps
3. 62kg x 10 reps
4. 78kg (171lbs) x 10 reps

Bodyweight Standing Calf Raises:
300 reps
#blog #bodybuilding #Fitness

#SciFi #Fantasy

😜

Chest & Abs

Flat Dumbbell Presses:
1. 20kg x 40 reps
2. 30kg x 15 reps
3. 40kg (88lbs) x 10 reps
4. 45kg (99lbs) x 5 reps

Incline Dumbbell Presses:
1. 20kg x 20 reps
2. 22,5kg x 15 reps
3. 25kg x 12 reps
4. 27,5kg (60lbs) x 9 reps

Incline Bench Press:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg (132lbs) x 8 reps
4. 60kg x (132lbs) x 7 reps

Flat Bench Press:
1. 40kg x 20 reps
2. 50kg x 15 reps (pecs running out of juice)
3. 60kg (132lbs) x 8 reps
4. 70kg (154lbs) x 4 reps

Hanging Leg Raises , combined with stomach vacuums):
20, 15, 10 & 10 reps

Cable Crunches & Stomach vacuums:
1. 42,5kg x 20 reps
2. 42,5kg x 20 reps
3. 45kg x 15 reps
4. 45kg (99lbs) x 15 reps
#blog #bodybuilding #fitness

Lee Labrada

#bodybuilding #bodybuildinghalloffame #fitness

#SciFi #Fantasy

Back & Posterior Delts

Power grip Pullup:
15, 10, 10 & 10 reps

Lat Pulldown:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg x 8 reps
4. 80kg (176lbs) x 6 reps

MTS High Row:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 89kg x 8 reps
4. 90kg (198lbs) x 6 reps

Barbell Row:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 70kg x 8 reps
4. 80kg (176lbs) x 6 reps

Duo Lat Pulldown:
1. 33kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 54kg (119lbs) x 10 reps

Duo Cable Row (emphasis on a prolonged squeeze):
1. 26kg x 15 reps
2. 33kg x 12 reps
3. 40kg x 9 reps
4. 47kg (103lbs) x 9 reps

Alternating L/R Reversed Cable Flyes:
1. 2,5kg x 10 reps
2. 2,5kg x 15 reps
3. 5kg (11lbs) x 10 reps
4. 7,5kg (16lbs) x 8 reps

Machine Reversed Flyes:
1. 15kg x 12 reps
2. 17,5kg x 12 reps
3. 20kg x 10 reps
4. 22,5kg (49lbs) x 8 reps
#blog #bodybuilding #fitness

Nut Groningen onzeker nu gaswinning is gestopt

🤣🤣🤣🤣🤣

💪

Calfs & Quads

Smith Machine Standing Calf Raises:
1. 50kg x 30 reps
2. 70kg x 25 reps
3. 90kg x 15 reps
4. 110kg (242lbs) x 15 reps

LF Calf Extension:
1. 55kg x 20 reps
2. 75kg x 18 reps
3. 85kg x 15 reps
4. 85kg (187lbs) x 15 reps

Seated Calf Raises:
1. 20kg x 15 reps
2. 30kg x 15 reps
3. 40kg x 15 reps
4. 50kg (110lbs) x 15 reps

Reversed Hack Squat:
1. Mw x 15 reps
2. MW + 40kg x 15 reps
3. MW + 60kg x 10 reps
4. MW + 80kg x 10 reps
5. 100kg (220lbs) x 8 reps
6. 120kg (264lbs) x 6 reps

Regular Hack Squat:
1. MW + 20kg x 10 reps
2. MW + 40kg x 10 reps
3. MW + 60kg x 8 reps
4. MW + 80kg(176lbs) x 6 reps

Panata Leg Press:
1. 50kg x 15 reps
2. 100kg x 12 reps
3. 150kg x 10 reps
4. 200kg(440lbs) x 6 reps

Iso-lateral Leg Extension:
1. 20kg x 10 slow reps
2. 20kg x 10 slow reps
3. 30kg (66lbs) x 6 reps
#blog #bodybuilding #fitness

🤣

Shoulders & Hamstrings.
(kept it short today)

Overhead Front Barbell Press:
1. 20kg x 30 reps
2. 30kg x 25 reps
3. 40kg x 25 reps
4. 50kg (110lbs) x 10 reps

Dumbbell Laterals:
1. 7,5kg x 15 reps
2. 10kg x 15 reps
3. 12,5kg x 10 reps
4. 15kg (33lbs) x 10 reps

MTS Shoulder Press:
1. 50kg x 15 reps
2. 70kg x 15 reps
3. 80kg x 10 reps
4. 100kg (220lbs) x 8 reps

DRAX Lying Leg Curls:
1. 25kg x 20 reps
2. 40kg x 15 reps
3. 55kg x 10 reps
4. 70kg (154lbs) x 6 reps

Seated Leg Curls:
1. 40kg x 15 reps
2. 47kg x 12 reps
3. 55kg x 10 reps
4. 62kg (136lbs) x 8 reps
#blog #bodybuilding #fitness

Feeling fed up and fighting against myself.
No excuses!
Focus on the Pectoralis Minor & Abs.

Incline Bench Press:
1. 20kg x 20 reps
2. 40kg x 20 reps
3. 50kg x 15 reps
4. 60kg x 12 reps
5. 70kg x 8 reps
6. 75kg x 8 reps
7. 80kg x 6 reps
8. 85kg (187lbs)x 4 reps
9. 85kg x 4 reps
10. 80kg x 6 reps
11. 75kg x 8 reps
12. 70kg x 9 reps
13. 65kg x 10 reps
14. 60kg x 12 reps

Peckdeck Flyes:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 14 reps
4. 55kg (121lbs) x 12 reps
5. 62kg (136lbs) x 10 reps
6. 70kg (154lbs) x 6 reps

LF Abdominal Machine. Each set followed by a 30 seconds Abdominal Vacuum pose:
1. 35kg x 50 reps
2. 45kg x 40 reps
3. 55kg x 30 reps
4. 65kg x (143lbs) x 20 reps

Cable Crunches. Each set followed by a 20 seconds vacuum pose:
1. 42,5kg x 20 reps
2. 45kg x 20 reps
3. 47,5kg (104lbs) x 15 reps
4. 50kg x (110lbs) x 15 reps
#blog #bodybuilding #fitness

Back & Posterior Delts

Pullups:
4 x 10 reps

Iso-lateral Front Pulldown:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 12 reps
4. 80kg x(176Lbs) 8 reps

Lat Pulldown:
1. 42,5kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg (154Lbs) x 8 reps

Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg (154Lbs) x 8 reps

Iso-Lateral High Row:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 80kg (176Lbs) x 10 reps
4. 90kg (198Lbs) x 8 reps

Overhead Resistance Band Pulldown:
4 x 10 squeezes

Resistance Band Facepull:
4 x 10 reps

Bend Over Barbell Facepull:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg (55Lbs) x 15 reps
4. 30kg (66lbs) x 12 reps

Reversed Dumbbell Flyes:
1. 7kg x 15 reps
2. 8kg x 12 reps
3. 9kg x 10 reps
4. 10kg (22lbs) x 10 reps
#blog #bodybuilding #fitness

🤣

Quads & Calfs

Leg Press:
1. 100kg x 30 reps
2. 200kg x 20 reps
3. 300kg x 15 reps
4. 400kg x 10 reps

Squats:
1. 20kg x 10 reps
2. 50kg x 10 reps
3. 80kg x 10 reps
4. 110kg x 6 reps
5. 120kg (264Lbs) x 6 reps

Smith Machine Hack Squats:
1. 30kg x 15 reps
2. 50kg x 10 reps
3. 70kg (154Lbs) x 8 reps
4. 80kg (176Lbs) x 6 reps

DRAX (single) Leg Press L/R:
1. 20kg x 10 reps
2. 35kg x 10 reps
3. 50kg (121Lbs) x 8 reps
4. 65kg (143Lbs) x 6 reps

Bodyweight Standing Calf Raises:
300 reps
#blog #bodybuilding #fitness