Ruben @sergeant@qoto.org

Back & Posterior Delts

Lat Pulldown:
1. 42,5kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 100kg (220lbs) x 6 reps

Iso-lateral Low Row:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 15 reps
4. 90kg (198lbs) x 8 reps

Iso-lateral Front Pulldown:
1. 40kg x 20 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 80kg (176lbs) x 10 reps

DRAX Seated Row:
1. 32kg x 20 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 55kg (121lbs) x 10 reps

Iso-lateral High Row:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg (198lbs) x 10 reps
4. 110kg (242lbs) x 6 reps

Cable Row:
1. 42,5kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 6 reps

Lying Dumbbell Pullover:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg (55lbs) x 10 reps

Bodyweight Hyper Extensions:
4 x 15 reps

Reversed Dumbbell Flyes:
1. 6kg x 15 reps
2. 7kg x 15 reps
3. 8kg x 15 reps
4. 9kg (19lbs) x 10 reps

Reversed Peckdeck Flyes:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 15 reps
4. 47kg (103lbs) x 10 reps
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Shoulders, Triceps & Calfs

MTS Shoulder Press:
1. 40kg x 25 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 70kg x 15 reps
5. 80kg x 12 reps
6. 90kg x 10 reps
7. 100kg (220lbs) x 8 reps

LF Shoulder Press:
1. 35kg x 15 reps
2. 45kg x 10 reps
3. 55kg x 6 reps
4. 55kg (121lbs) x 6 reps

Cable Motion Shoulder Press:
1. 20kg x 20 reps
2. 25kg x 20 reps
3. 30kg x 15 reps
4. 35kg (77lbs) x 12 reps

Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 12 reps
4. 45kg (99lbs) x 10 reps

Iso-lateral Shoulder Press:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 12 reps
4. 70kg (154lbs) x 10 reps

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

Flat Dumbbell Hammer Presses:
1. 10kg x 30 reps
2. 12,5kg x 15 reps
3. 15kg (33lbs) x 8 reps

Rope Triceps Extensions:
1. 10kg x 15 reps
2. 12,5kg x 15 reps
3. 15kg (33lbs) x 10 reps

Bodyweight Standing Calf Raises:
300 reps

Hip Thrusts:
60kg - 6, 15, 15 & 10 reps

5 minutes stretching of the Hip Flexors.
#blog #bodybuilding #fitness

Chest & Abs

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 10 reps
4. 45kg x 6 reps(99lbs)

Incline Bench Presses:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 6 reps

Flat Bench Presses:
1. 60kg x 10 reps
2. 70kg x 8 reps
3. 80kg (176lbs) x 6 reps
4. 90kg (198lbs) x 4 reps

Smith Machine Incline Presses:
1. 30kg x 20 reps
2. 40kg x 20 reps
3. 50kg x 15 reps
4. 60kg (132lbs) x 10 reps
5. 70kg (154lbs) x 6 reps

Iso-lateral Super Incline Presses:
1. 50kg x 15 reps
2. 55kg x 12 reps
3. 60kg x 8 reps
4. 65kg (143lbs) x 6 reps

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

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

Cable Crunches:
1. 40kg x 30 reps
2. 42,5kg x 25 reps
3. 45kg x 20 reps
4. 47,5kg (104lbs) x 20 reps
#blog #bodybuilding #fitness

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Hams/Calfs/Biceps & Posterior Delts

Deadlifts:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 100kg x 6 reps
5. 120kg x 3 reps
6. 140kg (308lbs) x 2 reps

Seated Leg Curls:
1. 35kg x 20 reps
2. 55kg x 15 reps
3. 75kg x 10 reps
4. 95kg (209lbs) x 8 reps

Lying Leg Curls:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg (103lbs) x 8 reps
4. 47kg x 6 reps

ATX Leg Extensions:
1. 15kg x 15 reps
2. 20kg x 10 reps
3. 25kg x 10 reps
4. 30kg (66lbs) x 10 reps

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

Toe Presses (leg press):
1. 40kg x 20 reps
2. 60kg x 20 reps
3. 80kg x 20 reps
4. 100kg x (220lbs) 18 reps

LF Calf Extension:
1. 45kg x 20 reps
2. 55kg x 18 reps
3. 65kg (143lbs) x 15 reps
4. 75kg (165lbs) x 15 reps

Supersets Preacher (machine) Curls & Reversed Pecdeck:
1. 20kg x 20 reps & 25kg x 15 reps
2. 25kg x 20 reps & 32kg x 15 reps
3. 32kg x 15 reps & 40kg x 15 reps
4. 40kg (88lbs) x 10 reps & 47kg (103lbs) x 15 reps

Reversed Cable Crossover:
1. 5kg x 20 reps
2. 7,5kg x 20 reps
3. 10kg x 10 reps
4. 12,5kg (27lbs) x 10 reps

Dumbbell Concentration Curls:
1. 7kg x 20 reps
2. 8kg x 20 reps
3. 9kg x 15 reps
4. 10kg (22lbs) x 12 reps

Stretching of the Abductors & Hip Flexors:
10 minutes
#blog #bodybuilding #fitness

Back day.

Pullups (rings)::
10,;10, 10, 10, 8, 8, 6 & 6 reps

Iso-lateral High Row:
1. 50kg x 20 reps
2. 60kg x 20 reps
3. 70kg x 15 reps
4. 80kg x 15 reps
5. 90kg x 10 reps
6. 100kg x 10 reps
7. 110kg x 8 reps
8. 120kg x 6 reps (264lbs)

Duo Cable Row:
1. 26kg x 20 reps
2. 26kg x 20 reps
3. 33kg x 15 reps
4. 33kg x 15 reps
5. 40kg x 12 reps
6. 40kg x 12 reps
7. 47kg x 10 reps
8. 54kg x 8 reps
9. 61kg x 8 reps
10. 68kg (149lbs) x 6 reps

Hip Thrust:
60kg - 2 x 10 reps
70kg - 2 x 10 reps (154lbs)

Hyper Extensions:
4 x 10 reps

Stretching of the lower back:
10 minutes
#blog #bodybuilding #fitness

Deltoids & Triceps

Overhead Barbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 20 reps
4. 50kg x 12 reps
5. 60kg x 8 reps(132lbs)

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

MTS Shoulder Press:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 12 reps
4. 80kg (176lbs) x 10 reps

Cable Morion Shoulder Press:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 30kg x 10 reps
4. 35kg (77lbs) x 10 reps

Machine Laterals:
1. 15kg x 15 reps
2. 25kg x 12 reps
3. 35kg (77lbs) x 10 reps
4. 45kg (99lbs x 6 reps

Triceps Extensions (machne hack):
1. 30kg x 10 reps
2. 50kg x 15 reps
3. 60kg (132lbs) x 10 reps

Scull Crushers:
1. 25kg x 15 reps
2. 30kg x 10 reps
3. 35kg x 8 reps(77lbs)

Cable Kickback L/R:
1. 2,5kg x 20 reps
2. 6kg x 15 reps
3. 9,5kg (20lbs) x 10 reps
#blog #bodybuilding #fitness

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And that makes 6.

Chest & Abs

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 15 reps
3. 40kg x 10 reps
4. 45kg (99lbs) x 6 reps

InclinebBench Press:
1. 50kg x 15 reps
2. 70kg x 10 reps
3. 80kg (176lbs) x 6 reps
4. 80kg x 5 reps

Smith Machine Incline Press:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 7 reps

Super Incline Iso-lateral Chest Press:
1. 30kg x 20 reps
2. 40kg x 15 reps
3. 50kg x 10 reps
4. 50kh (110lbs) x 8 reps

MachinebFlyes:
1. 45kg x 20 reps
2. 55kg x 20 reps
3. 65kg x 15 reps
4. 75kg x 12 reps
5. 85kg (187lbs) x 8 reps

Planking:
1. 90 seconds
2. 60 seconds
3. 60 seconds
4. 60 seconds

Vacuum Pose:
4 x 20 seconds

MTS Crunches:
1. 45kg x 50 reps
2. 55kg x 40 reps
3. 65kg x 30 reps
4. 75kg (x165lbs) 20 reps
#blog #bodybuilding #fitness

Lying Leg Curls:
1. 20kg x 25 reps
2. 25kg x 20 reps
3. 32kg x 20 reps
4. 40kg x 15 reps
5. 47kg x 10 reps (103lbs)

Seated Leg Curls:
1. 35kg x 15 reps
2. 55kg x 15 reps
3. 75kg x 12 reps
4. 95kg x 8 reps (209lbs)

Squats (recovery):
1. BW x 20 reps
2. BW + 20kg x 10 reps
3. BW + 40kg x 10 reps
4. BW + 50kg (110lbs) x 6 reps
(hurt too much)

Leg Press:
1. 50kg x 15 reps
2. 100kg x 15 reps
3. 150kg x 15 reps
4. 200kg x 12 reps (440lbs)
(way below my level but it is what it is)

Leg Extensions:
1. 25kg x 15 reps
2. 35kg x 10 reps
3. 45kg x 10 reps

Stretching of the Abductors:
10 minutes

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

Long ass training...

Back, Biceos & Posterior Delts

Pullups:
10, 10, 10 & 10 reps

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

Iso-latteral High Row:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg x 10 reps
4. 110kg x 6 reps (242lbs)

Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 10 reps
5. 80kg x 6 reps (176lbs)

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

Duo (Iso-lateral) Cable Row:
1. 33kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 54kg (119lbs) x 10 reps

Hyper Extensions:
4 x 10 reps

Glute Bridges / Hip Thrusts:
60kg - 4 x 10 reps (132lbs)

Barbell Spider Curls:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 25kg (55lbs) x 10 reps

Machine Reversed Flyes:
1. 15kg x 10 reps
2. 20kg x 10 reps
3. 25kg x 10 reps
4. 30kg (66lbs) x 8 reps

Reversed Peckdeck:
1. 32kg x 10 reps
2. 40kg x 10 reps
3. 47kg x 8 reps
4. 55kg (121lbs) x 8 reps

Stretching (Lower Back):
10 minutes
#blog #bodybuilding #fitness

Barbell Overhead Press:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 15 reps
4. 50kg (110lbs) x 10 reps
5. 60kg x (132lbs) x 4 reps

Iso-lateral Shoulder Press:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 6 reps

Seated Dumbbell Laterals:
1. 7,5kg x 15 reps
2. 10kg x 12 reps
3. 12,5kg x 10 reps
4. 12,5kg (27lbs) x 10 reps

Cable Laterals L/R:
1. 2,25kg x 15 reps
2. 3,75kg x 12 reps
3. 5kg x 10 reps
4. 6,25kg (13lbs) x 8 reps

Triceps Extensions:
1. 15kg x 30 reps
2. 25kg x 20 reps
3. 36,25kg x 15 reps
4. 43,75kg (96lbs) x 8 reps

Rope Trixeps Extensions:
1. 10kg x 15 reps
2. 12,5kg x 12 reps
3. 15kg (33lbs) x 10 reps

Triceps Cable Kickbacks:
1. 1,25kg x 15 reps
2. 3,75kg x 10 reps
3. 15kg (33lbs) x 10 reps
#blog #bodybuilding #fitness

Chest & Abs

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

Incline Bench Presses:
1. 40kg x 15 reps
2. 50kg x 10 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 10 reps
5. 80kg (176lbs) x 5 reps

Smith Maxhine Bench Presses (upper chest):
1. 30kg x 20 reps
2. 50kg x 15 reps
3. 70kg (154lbs) x 10 reps
4. 80kg (176lbs) x 5 reps

LF (upper) Chest Press:
1. 45kg x 20 reps
2. 65kg x 10 reps
3. 75kg (165lbs) x 10 reps
4. 85kg (187lbs) x 5 reps

LF Maxhine Flyes:
1. 55kg x 20 reps
2. 65kg x 18 reps
3. 75kg x 14 reps
4. 85kg (187lbs) x 8 reps

MTS Crunches:
1. 65kg x 30 reps
2. 75kg x 25 reps
3. 85kg x 20 reps
4. 95kg (209lbs) x 15 reps

Cable Crunches:
1. 42,5kg x 20 reps
2. 45kg x 18 reps
3. 47,5kg x 15 reps
4. 50kg (110lbs) x 12 reps

Hanging Knee-ups:
15, 15, 12 & 10 reps
#blog #bodybuilding #fitness