Ruben @sergeant@qoto.org

#humor

Leg Day

Squats:
1. 20kg x 10 reps
2. 50kg x 10 reps
3. 80kg x 10 reps
4. 110kg x 8 reps
5. 120kg x 6 reps

Incline Leg Press:
1. 150kg x 15 reps
2. 250kg x 15 reps
3. 350kg x 10 reps
4. 450kg x 6 reps

Reversed Hack Squat:
1. 50kg x 10 reps
2. 100kg x 10 reps
3. 150kg x 6 reps
4. 150kg x 6 reps

Iso-Lateral Leg Extensions:
1. 10kg L/R x 15 reps
2. 10kg L/R x 15 reps
3. 15kg L/R x 10 reps
4. 15kg L/R x 10 reps

Seated Leg Curls:
1. 35kg x 20 reps
2. 55kg x 15 reps
3. 75kg x 10 reps
4. 95kg x 10 reps

ATX Lying Leg Curls:
1. 10kg x 10 reps
2. 15kg x 10 reps
3. 17,5kg x 8 reps
4. 17,5kg x 6 reps

Leg Press Calf Extensions:
1. 150kg x 30 reps
2. 200kg x 25 reps
3. 250kg x 18 reps
4. 250kg x 15 reps

Seated CalfbRaises:
1. 20kg x 20 reps
2. 40kg x 20 reps
3. 50kg x 15 reps
4. 55kg x 15 reps

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

Lower Back Stretching:
10 minutes.
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#MealPrepDay done.

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Chest, Shoulders & Abs

Incline Bench Press:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg x 7 reps

Iso-lateral Super Incline Bench Press:
1. 40kg x 20 reps
2. 60kg x 9 reps
3. 70kg x 6 reps
4. 70kg x 6 reps

LF Chest Press (stack):
1. 45kg x 20 reps
2. 55kg x 15 reps
3. 65kg x 10 reps
4. 65kg x 8 reps

Seated MachinebFlyes:
1. 35kg x 20 reps
2. 55kg x 20 reps
3. 75kg x 18 reps
4. 95kg x 10 reps

Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 20 reps
3. 35kg x 15 reps
4. 45kg x 10 reps

MTS Shoulder Press:
1..60kg x 20 reps
2. 70kg x 15 reps
3. 80kg x 10 reps
4. 80kg x 6 reps

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

Cable Crunches:
1. 40kg x 40 reps
2. 42,5kg x 30 reps
3. 45kg x 20 reps
4. 47,5kg x 10 reps

Roman Chair Reversed Crunches:
15, 15, 10 & 10 reps

Lower Back Steretches:
10 minutes
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Back & Posterior Delts

Pullups:
4 x 10 reps

Iso-lateral Front Pulldown:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg x 8 reps

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

Dual Cable Row:
1. 26kg x 20 reps
2. 33kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 10 reps

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

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

Lying Reveesed Dumbbell Flyes:
1. 7,5kg x 10 reps
2. 7,5kg x 10 reps
3. 9kg x 10 reps
4. 9kg x 10 reps

Machine Reversed Flyes:
1. 15kg x 15 reps
2. 20kg x 12 reps
3. 25kg x 8 reps
4. 25kg x 8 reps
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😜 😂

Legs & Calfs

DRAX Seated Leg Curls:
1. 25kg x 40 reps
2. 40kg x 20 reps
3. 55kg x 15 reps
4. 70kg x 10 reps

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

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

Leg Extensions:
1. 35kg x 20 reps
2.55kg x 15 reps
3. 75kg x 10 reps
4. 95kg x 10 reps

Bodyweight Sissy squats:
40, 30, 20 & 15 reps

Hack Squats:
1. MW x 20 reps
2. MW+20kg x 15 reps
3. MW+40kg x 10 reps
4. MW+60kg x 10 reps

Horizontal Seated Leg Press (narrow stance):
1. 65kg x 15 slow reps
2. 85kg x 15 slow reps
3. 105kg x 15 reps
4. 125kg x 10 reps

LF Calf Extensiins:
1. 45kg x 20 reps
2. 65kg x 20 reps
3. 85kg x 20 reps
4. 105kg x 15 reps

Bodyweight Standing Calf Raises:
200 reps
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@HeyLaiverd
Zoals deze. Heel vreemd.

Are you prepared?

Sundy morning vibe.
Abs & Chest.

Cabke Crunches (stack):
1. 41,25kg x 50 reps
2. 43,75kg x 40 reps
3. 46,25kg x 30 reps
4. 48,75kg x 30 reps
5. 48,75kg x 25 reps
6. 48,75kg x 20 reps
7. 48,75kg x 20 reps
8. 48,75kg x 20 reps
9. 48,75kg x 20 reps
10. 48,75kg x 15 reps
11. 48,75kg x 15 reps
12. 48,75kg x 15 reps

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 9 reps
4. 42,5kg x 6 reps

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

Incline Bench Press:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 7 reps
4. 70kg x 6 reps

Super Incline Iso-lateral Bench Press:
1. 20kg x 15 slow reps
2. 30kg x 15 slow reps
3. 40kg x 10 slow reps
4. 50kg x 7 slow reps

Lower Back Stretching:
10 minutes

60minutes of Cardio ( 30 minutes before workout - 30 minutes after workout)
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So adorable! 😍😍😍
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Shoulders & Back

Overhead Dumbbell Presses:
1. 12.5kg x 30 reps
2. 17,5kg x 20 reps
3. 22,5kg x 10 reps
4. 27,5kg x 8 reps

Dumbbell Laterals:
1. 10kg x 20 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 17,5kg x 8 reps

MTS Shoulder Press:
1. 40kg x 20 reps
2. 50kg x 20 reps
3. 70kg x 15 reps
4. 90kg x 10 reps

Machine Laterals:
1. 15kg x 15 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 45kg x 8 reps

Lat Pulldown:
1. 40kg x 20 reps
2. 47kg x 15 reps
3. 55kg x 12 reps
4. 62kg x 10 reps

DRAX seated Row:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 10 reps

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

MTS High Row:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg x 7 reps

Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 10 reps
3. 60kg x 10 reps
4. 70kg x 9 reps

Lower Back Superman L/R:
4 x 10

Lower Back Stretching:
10 minutes
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🤣