Ruben @sergeant@qoto.org

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Back, Biceps & Cardio

Pullups:
15, 10, 10 & 8 reps

Dumbbell Rows:
1. 15kg x 15 reps
2. 17,5kg x 12 reps
3. 20kg x 10 reps
4. 22,5kg (49lbs) x 8 reps

MTS High Row:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 8 reps

Iso-lateral Low Row:
1. 50kg x 15 reps
2. 60kg x 14 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 8 reps

Duo Lat Pulldown:
1. 33kg x 20 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 54kg (119lbs) x 10 reps

Dumbbell Pullover:
1. 20kg x 15 reps
2. 25kg x 10 reps
3. 30kg (66lbs) x 10 reps
4. 30kg x 8 reps

Incline seated Wide Dumbbell Curls:
1. 7,5kg x 15 reps
2. 7,5kg x 15 reps
3. 10kg (22lbs) x 10 reps
4. 10kg x 10 reps

Hyper Extensions:
4 x 10 reps

Uphill Cardio:
30 minutes
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Upper Legs only

Leg Presses:
1. 100kg x 20 reps
2. 200kg x 15 reps
3. 300kg (661lbs) x 15 reps
4. 400kg (881lbs) x 10 reps

Bodyweight Sissy Squat:
40, 30, 20 & 10 reps

Leg Extensions:
1. 45kg x 15 reps
2. 65kg x 10 reps
3. 85kg (187lbs) x 10 reps
4. 95kg (209lbs) x 6 reps

Standing Iso-lateral Leg Curls L/R:
1. 5kg x 20 reps
2. 15kg x 20 reps
3. 25kg  x 15 reps
4. 35kg (77lbs) x 10 reps

Seated Leg Curls:
1. 40kg x 15 reps
2. 55kg x 15 reps
3. 70kg (154lbs) x 10 reps
4. 85kg (187lbs) x 6 reps

Stretching:
10 minutes
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Shoulders, Calfs & Cardio

Overhead Dumbbell Presses:
1. 10kg x 40 reps
2. 15kg x 25 reps
3. 20kg x 15 reps
4. 25kg (55lbs) x 7 reps

Dumbbell Laterals:
1. 10kg x 15 reps
2. 12,5kg  x 12 reps
3.n15kg x 10 reps
4. 17,5kg (38lbs) x 8 reps

Isolated Lateral Raises:
1. 5kg x 15 reps
2. 7,5kg x 12 reps
3. 10kg (22lbs) x 10 reps
4. 10kg x 10 reps

Overhead Barbell Presses & Reversed Dumbbell Flyes:
1. 30kg x 15 reps & 8kg x 15 reps
2. 40kg x 15 reps & 10kg x 15 reps
3. 50kg (110lbs) x 8 reps & 12,5kg (27lbs) x 10 reps
4. 50kg x 6 reps & 15kg (33lbs) x 8 reps

Machine Laterals:
1. 15kg x 15 reps
2. 25kg x 15 reps
3. 35kg (77lbs) x 10 reps
4. 35kg x 8 reps

Seated Calf Raises:
1. 20kg x 25 reps
2. 30kg x 20 reps
3. 40kg x 20 reps
4. 50kg (110lbs) x 15 reps

LF Calf Extensios:
1. 55kg x 20 reps
2. 75kg x 20 reps
3. 95kg x 15 reps
4. 95kg (209lbs) x 15 reps

Bodyweight Standing Iso-lateral Calf raises:
100 reps L/R

Uphill Cardio:
30 minutes
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Chest, Abs & Cardio

Incline Dumbbell Presses:
1. 20kg x 30 reps
2. 25kg x 15 reps
3. 30kg (66lbs) x 10 reps
4. 35kg (77lbs) x 7 reps

Flat Dumbbell Presses:
1. 40kg (88lbs) x 8 reps
2. 45kg (99lbs) x 4 reps
3. 42,5kg (93lbs) x 5 reps
4. 40kg (88lbs) x 6 reps

Incline Bench Press:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg (154lbs) x 6 reps
4. 70kg x 5 reps

Flat Dumbbell Flyes:
1. 15kg x 20 reps
2. 17,5kg x 15 reps
3. 20kg x 10 reps
4. 22,5kg (49lbs) x 7 reps

Hanging Reversed Crunches:
20, 15, 15 & 10 reps

Cable Crunches:
1. 40kg x 15 reps
2. 40kg x 15 reps
3. 42,5kg (93lbs) x 10 reps
4. 45kg (99lbs) x 10 reps

Uphill Cardio:
30 minutes
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Back & Cardio

Pullups:
15, 12, 10 & 8 reps

Barbell Row:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 6 reps

Iso-lateral Front Pulldown (supinated:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x12 reps
4. 70kg (154lbs) x 10 reps

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

Lat Pulldown:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 6 reps

Lying Dumbbell Pullover:
1. 20kg x 15 reps
2. 22,5kg x 12 reps
3. 25kg x 10 reps
4. 30kg (66lbs) x 8 reps

Uphill Cardio:
25 minutes
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Quads & Hams

Back Squats:
1. 20kg x 20 reps
2. 20kg x 20 reps
3. 40kg x 10 reps
4. 60kg x 10 reps
5. 80kg x 8 reps
6. 100kg (220lbs) x 6 reps
7. 110kg (242lbs) x 6 reps

Hack Squats:
1. MW x 15 reps
2. MW +20kg x 10 reps
3. MW + 20kg x 8 reps
4. MW + 60kg (132lbs) x 6 reps

Incline Leg Press:
1. 150kg x 15 reps
2. 250kg x 12 reps
3. 350kg x 10 reps
4. 400kg (881lbs) x 8 reps

Leg Extensions:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 12 reps
4. 47kg (103lbs) x 12 reps

Lying Leg Curls:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg (103lbs) x 8 reps

Seated Leg Curls:
1. 35kg x 15 reps
2. 45kg x 15 reps
3. 55kg x 12 reps
4. 65kg (143lbs) x 10 reps

Stretching:
15 minutes
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Shoulders, Calfs & Cardio

Overhead Dumbbell Presses:
1. 20kg x 20 reps
2. 22.5kg x 14 reps
3. 25kg (55lbs) x 7 reps

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

Overhead Barbell Press:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 55kg (121lbs) x 6 reps

Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg (77lbs) x 10 reps

Seated Shrug (machine):
1. 50kg x 15 reps
2. 100kg (220lbs) x 10 reps
3. 100kg x 10 reps

Reversed Cable Crossover:
1. 7,5kg x 15 reps
2. 12,5kg x 12 reps
3. 17,5kg (38lbs) x 8 reps

Reversed Peckdeck Flyes:
1. 32kg x 20 reps
2. 40kg x 15 reps
3. 47kg (103lbs) x 12 reps

Standing Calf Raises (bodyweight):
300 reps

Uphill Cardio:
30 minutes
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Chest, Abs & Cardio

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 8 reps
4. 45kg (99lbs) x 3 reps (not my strongest day)
5. 45kg x 3 reps
6. 45kg x 3 reps
7. 40kg x 6 reps
8. 40kg x 6 reps
9. 35kg x 8 reps
10. 35kg x 7 reps

Incline Bench Press:
1. 50kg x 15 reps
2. 60kg x 8 reps
3. 65kg (143lbs) x 8 reps
4. 65kg x 6 reps

Machine Flyes:
1. 45kg x 20 reps
2. 65kg x 15 reps
3. 85kg (187lbs) x 10 reps
4. 85kg x 10 reps

MTS Crunches:
1. 55kg x 30 reps
2. 65kg x 30 reps
3. 75kg x 20 reps
4. 85kg (187lbs) x 15 reps

DRAX Crunches:
1. 20kg x 20 reps
2. 25kg x 20 reps
3. 40kg x 20 reps
4. 55kg (121lbs) x 15 reps

Uphill Cardio:
35 minutes
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Back & Cardio

Iso-lateral High Row:
1. 40kg x 20 reps
2. 60kg x 20 reps
3. 90kg x 15 reps
4. 110kg (242lbs) x 10 reps

Bend over Row (Shrug machine Hack):
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 8 reps

Iso-lateral Front supinated Pulldown:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 8 reps

Rope Low Row:
1. 25kg x 15 reps
2. 28,75kg x 14 reps
3. 32,5kg x 12 reps
4. 36,25kg (79lbs) x 10 reps

Lat Pulldown:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 8 reps
4. 70kg (154lbs) x 6 reps

DRAX Row:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 12 reps
4. 47kg (103lbs) x 8 reps

Uohill Cardio:
30 minutes
#blog #bodybuilding #fitness

Upper Legs only.

Seated Leg Curls:
1. 32kg x 30 reps
2. 47kg x 20 reps
3. 62kg (136lbs) x 15 reps
4. 78kg (171lbs) x 6 reps

Lying Leg Curls:
1. 32kg x 15 reps
2. 40kg x 10 reps
3. 47kg x 8 reps
4. 55kg (121lbs) x 6 reps

Light weight Back Squats:
1. 20kg x 20 reps
2. 20kg x 20 reps
3. 40kg x 10 reps
4. 60kg x 10 reps
5. 80kg (176lbs) x 8 reps
6. 100kg (220lbs) x 6 reps

Incline Leg Press;
1. 150kg x 20 reps
2. 250kg x 15 reps
3. 350kg (771lbs) x 10 reps
4. 350kg x 10 reps

Bodyweight Sissy Squat:
20, 15, 10 & 6 reps

Stretching:
10 minutes
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Flooding in Spain

Shoulders, Calfs & Cardio

Overhead Dumbbell Press:
1. 20kg x 20 reps
2. 25kg x 14 reps
3. 30kg (66lbs) x 6 reps

Dumbbell Laterals:
1. 10kg x 15 reps
2. 15kg x 10 reps
3. 20kg (44lbs) x 6 reps

Dumbbell Shrugs:
1. 35kg x 10 reps
2. 50kg (110lbs) x 10 reps
3. 50kg x 10 reps

Supersets MTS Shoulder Press & Machine Reversed Flyes:
1. 80kg x 15 reps + 15kg x 15 reps
2.. 100kg x 10 reps + 25kg x 10 reps
3. 120kg (264lbs) x 6 reps + 35kg (77lbs) x 6 reps

Machinne Laterals:
1. 25kg x 15 reps
2. 35kg x 12 reps
3. 45kg (99lbs) x 8 reps

Reversed CablenCrossover:
1. 5kg x 20 reps
2. 10kg x 15 reps
3. 12,5kg (27lbs) x 10 reps

Seated Calf Raises (plates):
1. 35kg x 20 reps
2. 50kg x 20 reps
3. 65kg (143lbs) x 15 reps

LF Calf Extensions:
1. 75kg x 20 reps
2. 95kg x 18 reps
3. 115kg (253lbs) x 15 reps

Bodyweight Standing Calf Raises:
100 reps

Uphill Cardio:
30 minutes
#blog #bodybuilding #fitness

Chest, Abs & Cardio

Incline Bench Press:
1. 40kg x 25 reps
2. 50kg x 20 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 10 reps
5. 80kg (176lbs) x 5 reps

Flat Bench Press:
1. 60kg x 10 reps
2. 70kg x 8 reps
3. 80kg (176lbs) x 4 reps
4. 80kg x 3 reps

Incline Dumbbell Press:
1. 20kg x 20 reps
2. 25kg x 10 reps
3. 30kg (66lbs) x 8 reps
4. 32,5kg (71lbs) x 5 reps

Flat Dumbbell Flyes:
1. 15kg x 15 reps
2. 17,5kg x 12 reps
3. 20kg x 10 reps
4. 22,5kg (49lbs) x 8 reps

Hanging Reversed Crunches:
20, 15, 10 & 10 reps (10 seconds rest in between)

Weighted(plate) Crunches:
1. 10kg x 30 reps
2. 15kg (33lbs) x 20 reps
3. 15kg x 20 reps
4. 15kg x 20 reps

Uphill Cardio:
30 minutes
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Sunday Vibe - Back & Cardio

Pullups:
10, 10, 10 & 8 reps

Barbell Row:
1. 40kg x 15 reps
2. 50kg x 10 reps
3. 60kg (132lbs) x 10 reps
4. 60kg x 8 reps

Dumbbell Pullover:
1. 20kg x 15 reps
2. 22,5kg x 15 reps
3. 25kg x 12 reps
4. 27,5kg (60lbs) x 10 reps

Lat Pulldown:
1. 40kg x 20 reps
2. 47kg x 15 reps
3. 55kg x 10 reps
4. 62kg (136lbs) x 8 reps

Iso-lateral High Row:
1. 50kg x 15 reps
2. 70kg x 15 reps
3. 90kg (198lbs) x 10 reps
4. 90kg x 8 reps

Hip Thrusts:
60kg x 10, 10 & 10 reps

Superman - alternating L/ R:
3 x 10 seconds

Uphill Cardio:
30 minutes
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