Ruben @sergeant@qoto.org

#SciFi #Fantasy #Art

Back, Rear Delts & Biceps

Lat Pulldown:
1. 40kg x 20 reps
2. 55kg x 15 reps
3. 70kg x 10 reps
4. 85kg (187Lbs) x 6 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 L/R:
1. 30kg x 15 reps
2. 45kg x 10 reps
3. 65kg x 8 reps
4. 75kg x 6 reps (99Lbs)

Iso-lateral Front Pulldown:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 100kg (220Lbs) x 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(154Lbs)

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

Narrow Grip Overhead Cable Pulldown:
1. 26kg x 15 reps
2. 33kg x 15 reps
3. 40kg x 12 reps
4. 47kg (103Lbs) x 10 reps

Duo Cable Row:
1. 33kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 54kg (119Lbs) x 10 reps

Reversed Peckdeck Flyes:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 8 reps(103Lbs)

Machine Reversed Flyes
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg x 10 reps
4. 12,5kg (27Lbs) x 10 reps

Preacher Curl Machine (stack):
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg (103Lbs) x 6 reps
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I'd like a living room like that.

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#SciFi #Fantasy #AIArt

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Might work..

😄

🤣

Thighs & Calfs

Back Squat:
1. 50kg x 10 reps
2. 80kg x 10 reps
3. 110kg x 6 reps (242Lbs)
4. 110kg x 6 reps
5. 110kg x 6 reps
6. 110kg x 6 reps
7. 100kg x 6 reps
8. 100kg x 6 reps
9. 90kg x 8 reps
10. 90kg x 8 reps

Incline Leg Press:
1. 150kg x 15 reps
2. 200kg x 15 reps
3. 250kg x 12 reps
4. 300kg x 10 reps
5. 350kg x 6 reps (771Lbs)

Leg Press Calf Extension:
1. 150kg x 30 reps
2. 175kg x 20 reps
3. 200kg x 18 reps
4. 225kg x 16 reps

Seated Calf Raises:
1. 25kg x 25 reps
2. 35kg x 20 reps
3. 45kg x 15 reps
4. 45kg x 15 reps

Smith Machine Standing Calf Raises:
1. 50kg x 15 reps
2. 100kg x 15 reps
3. 100kg x 15 reps
4. 100kg x 15 reps

Lower Back Stretching:
10 minutes
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Deltoids & Hamstrings

Smith Machine Overhead Presses:
1. 30kg x 25 reps
2. 40kg x 20 reps
3. 50kg x 15 reps
4. 60kg x 10 reps (132Lbs)

Overhead Dumbbell Presses:
1. 15kg x 20 reps
2. 17,5kg x 15 reps
3. 20kg x 10 reps
4. 20kg x 6 reps (44Lbs)

Dumbbell Laterals:
1. 10kg x 20 reps
2. 12,5kg x 15 reps
3. 15kg x 15 reps
4. 17,5kg x 15 reps (38Lbs)

Machine Laterals:
1. 15kg x 20 reps
2. 20kg x 20 reps
3. 25kg x 15 reps
4. 30kg x 12 reps (66Lbs)

Seated Leg Curls:
1. 35kg x 20 reps
2. 55kg x 20 reps
3. 75kg x 15 reps
4. 95kg x 19 reps (209Lbs)

LyingbLeg Curls:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 55kg x 10 reps (121Lbs)

Lying Iso-lateral Leg Curls:
1. 10kg x 15 reps
2. 20kg x 15 reps
3. 30kg x 8 reps
4. 30kg x 6 reps (66Lbs)
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😆

Abs & Chest

Just the Mandatories today.
Feeling week and tired

Hanging Leg Raises:
15, 15, 10 & 10 reps

Hanging Knee-ups:
15, 15, 12 & 10 reps

Cable Crunches:
1. 41,25kg x 30 reps
2. 43,75kg x 25 reps
3. 46,25kg x 20 reps
4. 46,25kg x 29 reps (101 Lbs)

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 18 reps
3. 40kg x 7 reps (88 Lbs)
4. 40kg x 6 reps

Incline Bench Press:
1. 50kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 6 reps (154 Lbs)

Flat Bench Presses:
1. 60kg x 10 reps
2. 70kg x 10 reps
3. 80kg x 6 reps (176 Lbs)
4. 80kg x 6 reps

Better next time. I' m out!

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Good morning and a happy Monday to you Fediworld!

First you drink the coffee, then you talk the nonsense.

#SciFi #Art #Fantasy