Ruben @sergeant@qoto.org

#SciFi #Fantasy

Shoulders & Hamstrings

Overhead Dumbbell Presses:
1. 10kg x 40 reps
2. 15kg x 20 reps
3. 20kg x 10 reps
4. 25kg (55Lbs) x 8 reps

Dumbbell Laterals:
1. 10kg x 20 reps
2. 12,5kg x 15 reps
3. 15kg (33Lbs) x 10 reps
4. 17,5kg (38Lbs) x 8 reps

Smith Machine Overhead Presses:
1. 20kg x 20 reps
2. 30kg x15 reps
3. 40kg x 10 reps
4. 50kg(110Lbs) x 8 reps

Machine Laterals:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 30kg (66Lbs) x 6 reps

DRAX Lying Leg Curls:
1. 25kg x 30 reps
2. 32kg x 20 reps
3. 40kg x 15 reps
4. 47kg (103Lbs) x 10 reps

Seated Leg Curls:
1. 35kg x 15 reps
2. 55kg x 10 reps
3. 75kg x 10 reps
4. 95kg (209Lbs) x 6 reps

Standing Single Leg Curls L/R:
1. 10kg x 20 reps
2. 15kg x 15 reps
3. 20kg (44Lbs) x 10 reps
4. 25kg (55Lbs) x 6 reps

Dumbbell Stif Leg Deadlift:
1. 15kg x 15 reps
2. 17,5kg x 15 reps
3. 20kg x 15 reps
4. 22,5kg (49Lbs) x 10 reps
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Chest & Abs

Flat DumbbellbPresses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 8 reps
4. 40kg (88Lbs) x 6 reps

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

Bodyweight Dipping:
12, 10, 8 & 8 reps

Landmine Press:
1. 25kg x 15 reps
2. 30kg x 10 reps
3. 32,5kg x 8 reps
4. 35kg (77Lbs) x 6 reps

Hanging Knee-ups:
20, 15, 15 & 12 reps

Cable Crunches:
1. 41,25kg x 30 reps
2. 43,75kg x 20 reps
3. 46,25kg x 15 reps
4. 48,75kg (107Lbs) x 15 reps
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Back & Posterior Delts

Lat Pulldown:
1. 40kg x 30 reps
2. 55kg x 15 reps
3. 70kg x 10 reps
4. 78kg (177Lbs) x 8 reps

Reversed Seated Overhead Pulldown:
1. 40kg x 15 reps
2. 47kg x 12 reps
3. 55kg x 10 reps
4. 62kg x 8 reps

DRAX Seated Row:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 55kg (121Lbs) x 8 reps

Iso-lateral Low Row:
1. 50kg x 15 reps
2. 60kg x 14 reps
3. 70kg x 12 reps
4. 80kg (176Lbs) x 8 reps

Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 14 reps
3. 60kg x 10 reps
4. 70kg(154Lbs) x 8 reps

Iso-Laterak High Row:
1. 60kg x 15 reps
2. 80kg x 10 reps
3. 100kg x 8 reps
4. 110kg (242Lbs) x 6 reps

Machine Reversed Flyes:
1. 15kg x 15 reps
2. 20kg x 12 reps
3. 25kg x 10 reps
4. 30kg x 6 reps

Reversed DumbbellbFlyes:
1. 7,5kg x 15 reps
2. 10kg x 10 reps
3. 10kg x 10 reps
4. 12,5kg x 8 reps
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😜

Legs/Calfs

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

Seated Leg Curls:
1. 32kg x 20 reps
2. 47kg x 15 reps
3. 62kg x 10 reps
4. 62kg (136Lbs) x 10 reps

Leg Extension:
1. 40kg x 20 reps
2. 54kg x 10 reps
3. 70kg x 10 reps
4. 90kg (198Lbs) x 10 reps

Iso-LateralbLegvCurls:
1. 20kg x 15 reps
2. 30kg x 8 reps
3. 30kg x 6 reps(66Lbs)

Bodyweight Sissy Squats:
60, 50, 40 & 20 reps

Panatta Leg Presses:
1. 50kg x 15 reps
2. 100kg x 15 reps
3. 150kg x 10 reps
4. 200kg (440Lbs) x 6 reps

Calf (Panatta Leg Press) Extension:
1. 50kg x 25 reps
2. 100kg x 20 reps
3. 125kg x 20 reps
4. 150kg (330Lbs) x 15 reps

Seated Calf Raises:
1. 20kg x 18 squeezes
2. 20kg x 15 squeezes
3. 30kg x 15 squeezes
4. 30kg x 15 squeezes(66Lbs)

LF Calf Extensions:
1. 55kg x 15 reps
2. 65kg x 15 reps
3. 75kg x 15 reps
4. 85kg (187Lbs) x 15 reps
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Rinus Michels zei ooit:,,Voetbal is oorlog."

Good morning and a happy Friday y'all!
Finaly the centuries old mystery is solved!

Chest & Abs

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 15 reps
3. 40kg x 8 reps
4. 40kg(88Lbs) x 6 reps

Incline Bench Press:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg x 10 reps
4. 80kg x 5 reps (176Lbs)

Flat Bench Press:
1. 50kg x 15 reps
2. 70kg x 10 reps
3. 90kg (198Lbs) x 2 reps
4. 90kg x 2 reps
5. 80kg (176Lbs) x 5 reps

Iso-Lateral Super Incline Press:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 8 reps
4. 60kg (132Lbs) x 6 reps

LF Chest Press:
1. 45kg x 15 reps
2. 55kg x 10 reps
3. 65kg x 8 reps (143Lbs)

Cable Crunches:
1. 40kg x 30 reps
2. 45kg x 20 reps
3. 50kg x 15 reps
4. 50kg x 15 reps(110Lbs)

MTS Crunches:
1. 65kg x 20 reps
2. 75kg x 20 reps
3. 85kg x 20 reps
4. 95kg x 15 reps
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Back & Posterior Delts

1) Wide grip Cable Row:
1. 42,5kg x 30 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 70kg x 10 reps (154Lbs)

2) Shoulder Width Lat Pulldown:
1. 42,5kg x 20 reps
2. 50kg x 18 reps
3. 60kg x 15 reps
4. 70kg(154Lbs) x 10 reps

3) Barbell Row:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg(154Lbs) x 8 reps

4) MTS High Row:
1. 60kg x 20 reps
2. 70kg x 14 reps
3. 80kg x 10 reps
4. 90kg(198Lbs) x 7 reps

5) Reversed grip Overhead Pulldown:
1. 40kg x 20 reps
2. 47kg x 15 reps
3. 55kg x 10 reps
4. 62kg(136Lbs) x 6 reps

6) DRAX Row:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 55kg(121Lbs) x 8 reps

Reversed Peckdec Flyes:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 12 reps
4. 47kg(103Lbs) x 6 reps

Machine Reversed Flyes:
1. 15kg x 12 reps
2. 15kg x 12 reps
3. 20kg(44Lbs) x 10 reps
4. 25kg(55Lbs) x 8 reps

Reversed Cable Crossover:
1.7,5kg x 15 reps
2. 12,5kg x 10 reps
3. 12,5kg (27Lbs) x8 reps
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Word!

🤣 😂

Shoulders & Legs

Overhead Dumbbell Presses:
1. 10kg x 30 reps
2. 15kg x 20 reps
3. 20kg x 15 reps
4. 25kg x 6 reps(55Lbs)

Overhead Barbell Presses:
1. 30kg x 16 reps
2. 40kg x 15 reps
3. 50kg x 10 reps
4. 50kg x 8 reps(110Lbs)

Iso-lateral Shoulder Press:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 70kg x 10 reps(154Lbs)

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

Seated Leg Curls:
1. 35kg x 15 reps
2. 55kg x 15 reps
3. 75kg x 10 reps
4. 95kg x 8 reps(209Lbs)

Lying Leg Curls:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 10 reps
4. 55kg x 6 reps(121Lbs)

Leg Extension:
1. 35kg x 15 reps
2. 55kg x 15 reps
3. 75kg x 10 reps
4. 95kg x 6 reps(209Lbs)

Leg Press:
1. 100kg x 20 reps
2. 200kg x 15 reps
3. 300kg x 10 reps
4. 400kg x 8 reps (881Lbs)

Smith Machine Squats:
1. 30kg x 10 reps
2. 50kg x 10 reps
3. 70kg x 10 reps
4. 90kg x 8 reps (198Lbs)

Alternating Leg Presses(incline) L/R:
1. 25kg x 15 reps
2. 75kg x 10 reps
3. 125kg x 8 reps
4. 125kg(275Lbs) x 8 reps

Bodyweight Standing Calf Raises:
300 reps
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Chest & Abs

Tri-sets Incline Bench Press, Bodyweighr Dips & Hanging Knee ups:
1. 40kg x 20 , 10 & 20 reps
2. 50kg x 15, 10 & 20 reps
3. 60kg x 10, 10 & 15 reps
4. 70kg x 8, 8 & 15 reps

Flat Bench Press:
1. 50kg x 14 reps
2. 60kg x 10 reps
3. 70kg x 6 reps
4. 70kg x 6 reps

Machine Seated Flyes:
1. 45kg x 20 reps
2. 55kg x 15 reps
3. 65kg x 10 reps
4. 75kg x 10 reps

MTS Abdominal Crunches:
1. 55kg x 40 reps
2. 65kg x 30 reps
3. 75kg x 20 reps
4. 85kg x 15 reps

DRAX seated (upper)Chest Press:
1. 40kg x 20 reps
2. 47kg x 14 reps
3. 55kg x 10 reps

25 minutes of Cardio
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#AIArt