Ruben @sergeant@qoto.org

Man, do I envy Kermit! 😆

Shoulders, Calfs & Triceps.

Seated Overhead Dumbbell Presses:
1. 10kg x 40 reps
2. 15kg x 20 reps
3. 20kg x 15 reps
4. 25kg x 15 reps
5. 27,5kg (60lbs) x 10 reps
6. 30kg (66lbs) x 6 reps

Seated Overhead Dumbbell Laterals:
1. 10kg x 20 reps
2. 12,5kg x 15 reps
3. 15kg (33lbs) x 10 reps
4. 15kgbx 10 reps

Bodyweight Standing Calf Raises:
300 reps

Scull Crushers:
1. 25kg x 20 reps
2. 30kg x 15 reps
3. 35kg x 10 reps
4. 35kg (77lbs) x 8 reps

Rope Triceps Extensions:
1. 10kg x  20 reps
2. 12,5kg x 15 reps
3. 15kg (33lbs) x 12 reps
4. 17,5kg (38lbs) x 10 reps
#blog #bodybuilding #fitness

Chest & Abs

Flat Dumbbell Press:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 10 reps
4. 45kg (99lbs) x 7 reps

Incline Bench Press:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 8 reps
5. 80kg (176lbs) x 4 reps

Flat Bench Press:
1. 60kg x 12 reps
2. 60kg x 12 reps
3. 70kg (154lbs) x 6 reps
4m 70kg x 6 reps

Push ups ( feet at 50cm inclination):
15, 15, 12 & 12 reps

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

Hanging Reversed Crunches:
20, 20, 15 & 15 reps
#blog #bodybuilding #fitness

Leg Day

Lying Iso-lateral Leg Curls:
1. 10kg x 20 reps
2. 20kg x 15 reps
3. 25kg (55lbs) x 10 reps
4. 25kg x 6 reps

Seated Leg Curls:
1. 35kg x 25 reps
2. 45kg x 15 reps
3. 65kg x 10 reps
4. 95kg  (209lbs) x 6 reps

Standing Single Leg Curls L/R:
1. 10kg x 15 reps
2. 15kg x 12 reps
3. 20kg x 10 reps
4. 25kg (55lbs) x 8 reps

Bodyweight Sissy Squats:
30, 25, 20 & 15 reps

Leg Press:
1. 100kg x 30 reps
2. 200kg x 20 reps
3. 250kg x 15 reps
4. 300kg (661lbs) x 10 reps

Leg Extensions:
1. 20kg x 20 reps
2. 32kg x 15 reps
3. 47kg x 12 reps
4. 62kg (136lbs) x 8 reps

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

Back day

Lat Pulldown:
1. 40kg x 20 reps
2. 55kg x 15 reps
3. 62kg x 12 reps
4. 70kg x 8 reps
5. 79kg  (174lbs) x 8 reps
6. 85kg (187lbs) x 6 reps
7. 85kg x 6 reps
8. 85kg x 6 reps

Closed Grip Overhead Pulldown:
1. 40kg x 20 reps
2. 47kg x 15 reps
3. 55kg x 12 reps
4. 62kg (136lbs) x 10 reps
5. 70kg (174lbs) x 7 reps
6. 70kg x 6 reps
7. 70kg x 6 reps
8. 62kg x 8 reps

Iso-lateral High Row:
1. 40kg x 25 reps
2. 50kg x 20 reps
3. 60kg x 20 reps
4. 70kg x 15 reps
5. 80kg x 12 reps
6. 90kg x 10 reps
7. 100kg (220lbs) x 8 reps
8. 100kg x 8 reps
9. 110kg (242lbs) x 6 reps

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

Hip Thrusts:
1. 50kg x 10 reps
2. 60kg x 10 reps
3. 80kg x 10 reps
4. 100kg (220lbs) x 8 reps

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

Happy Monday!

Deltoids & Calfs

Low Weight Hig Rep Dumbbell Laterals:
1. 7,5kg x 40 reps
2. 7,5kg x 40 reps
3. 10kg (22lbs) x 35 reps
4. 10kg x 35 reps

Low Weight High Rep Overhead Dumbbell Presses:
1. 10kg x 40 reps
2..12,5kg x 30 reps
3. 15kg (33lbs) x 25 reps
4. 17,5kg (38lbs) x 15 reps

Leight Weight High Rep Machine Laterals(stack):
1. 15kg x 30 reps
2. 20kg x 30 reps
3. 25kg (55lbs) x 25 reps
4. 30kg (66lbs) x 15 reps

Low Weight High Rep Machine Reversed Flyes:
1. 15kg x 20 reps
2. 15kg x 20 reps
3. 20kg (44lbs) x 15 reps
4. 20kg x 15 reps

Reversed Cable Flyes:
1. 7,5kg x 20 reps
2. 7,5kg x 20 reps
3. 13kg (28lbs) x 10 reps
4. 13kg x 10 reps

Seated Calf Raises (plates):
1. 20kg x 40 reps
2. 30kg x 40 reps
3. 40kg (88lbs) x 40 reps
4. 50kg (110lbs) x 35 reps

LF Calf Extensions:
1. 45kg x 40 reps
2. 55kg x 40 reps
3. 65kg x 40 reps
4. 75kg (165lbs) x 30 reps

Smith Machine Standing Calf Raises:
1. 50kg x 40 reps
2. 70kg x 40 reps
3. 90kg (198lbs) x 40 reps
4. 100kg (220lbs) x 30 reps
#blog #bodybuilding #fitness

Chest & Abs

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg (88lbs) x 10 reps
4. 45kg (99lbs) x 6 reps
5. 47,5kg (104lbs) x 3 reps

Smith Machine Chest Presses:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg (176lbs) x 7 reps
4. 80kg x 5 reps

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

Incline Dumbbell Flyes:
1. 10kg x 15 reps
2. 12,5kg x 15 reps
3. 15kg (33lbs) x 12 reps
4. 17,5kg (38lbs) x 10 reps

MTS Crunches:
1. 45kg x 40 reps
2. 65kg x 30 reps
3. 85kg (187lbs) x 25 reps
4. 105kg (231lbs) x 20 reps
5. 125kg (275lbs) x 15 reps

Cable Crunches:
1. 42,5kg x 20 reps
2. 42,5kg x 20 reps
3. 50kg (110lbs) x 15 reps
4. 50kg x 15 reps
#blog #bodybuilding #fitness

Leg (recovery) Day

Seatwd Leg Curls:
1. 32kg x 30 reps
2. 47kg x 20 reps
3. 62kg x 15 reps
4. 78kg (171lbs) x 8 reps

Lying Leg Curls:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 10 reps
4. 55kg (121lbs) x 8 reps

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

Bodyweighr Sissy Squat:
20, 20, 15 & 12 reps

TechnogymnLegbPress:
1. 40kg x 25 reps
2. 70kg x 20 reps
3. 100kg x 15 reps
4. 130kg (286lbs) x 10 reps

Stretching:
10 minutes
#blog #bodybuilding #fitnesa

Back & Posterior Delts

T-bar Row:
1. 40kg x 15 reps
2. 40kg x 15 reps
3. 55kg (121lbs) x 10 reps
4. 70kg (154lbs) x 8 reps

Barbell Row:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 8 reps

Semi Wide Cable Row:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg (154lbs) x 10 reps
4. 80kg (176lbs) x 8 reps

Iso-lateral Low Row:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg (154lbs) x 10 reps

MTS High Row:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 8 reps

Lat Pulldown:
1. 47kg x 15 reps
2. 55kg x 12 reps
3. 62kg x 10 reps
4. 70kg (154lbs) x 6 reps

Reversed Peckdeck Flyes:
1. 32kgbx 15 reps
2. 40kg x 12 reps
3. 47kg (103lbs) x 10 reps
4. 55kg (121lbs) x 8 reps

Machine Reveesed Flyes:
1. 15kg x 15 reps
2. 15kg x 15 reps
3. 25kg (55lbs) x 10 reps
4. 25kg x 10 reps

Bodyweight Hyper Extensions:
4 x 10 reps
#blog #bodybuilding #fitness

It' s smoking hot outside, so no fancy stuff today.

Deltoids & Calfs

Overhead Barbell Press:
1. 30kg x 30 reps
2. 40kg x 20 reps
3. 50kg (110lbs) x 10 reps
4. 55kg (121lbs) x 7 reps

Seated Dumbbell Laterals:
1. 7,5kg x 30 reps
2. 10kg x 20 reps
3. 12,5kg (27lbs) x 15 reps
4. 15kg (33lbs) x 10 reps

Overhead Dumbbell Press:
1. 15kg x 15 reps
2. 17,5kg x 15 reps
3. 20kg (44lbs) x 10 reps
4. 22,5kg (49lbs) x 8 reps

Machine Flyes:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg (77lbs) x 10 reps
4. 45kg (99lbs) x 6 reps

Bodyweight Standing Calf Raises:
320 reps

LF Calf Extensions:
1. 55kg x 20 reps
2. 65kg x 20 reps
3. 75kg x 20 reps
4. 85kg (187lbs) x 15 reps

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

Sunday Vibes
Abs & Chest

Cable Crunches:
1. 41,25kg x 50 reps
2. 43,75kg x 40 reps
3. 46,25kg x 30 reps
4. 48,75kg (107lbs) x 20 reps
Plus 4x10 static crunches

MTS Crunch:
1. 55kg x 30 reps
2. 65kg x 30 reps
3. 75kg x 25 reps
4. 85kg (187lbs) x 20 reps
Plus 4x10 static crunches

Inclune Bench Press:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg x 10 reps
5. 80kg (176lbs) x 6 reps
6. 85kg (187lbs) x 4 reps
7. 90kg (198lbs) x 2 reps

Flat Dumbbell Presses:
1. 20kg x 20 reps
2. 30kg x 10 reps
3. 40kg (88lbs) x 6 reps
4. 40kg x 6 reps

Iso-lateral Bench Press:
1. 35kg x 15 reps
2. 45kg x 12 reps
3. 55kg x 8 reps
4. 65kg (143lbs) x 6 reps

Machine Flyes:
1. 45kg x 20 reps
2. 65kg x 15 reps
3. 85kg (187lbs) x 10 reps
4. 95kg (209lbs) x8 reps
#blog #bodybuilding #fitness

Leg Day

Seated Leg Curls:
1. 35kg x 30 reps
2. 55kg x 20 reps
3. 75kg x 15 reps
4. 95kg (209lbs)x 8 reps

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

Leg Extensions:
1. 25kg x 20 reps
2. 35kg x 15 reps
3. 45kg x 15 reps
4. 55kg x 15 reps
5. 65kg (143lbs)x 10 reps

Leg Press:
1. 100kg x 20 reps
2. 200kg x 15 reps
3. 250kg x 10 reps
4. 300kg x 10 reps

Single leg Lwg Press (recovery):
50kg (110lbs), 4 x 10 reps

Calf Extensions:
1. 45kg x 30 reps
2. 65kg x 20 repps
3. 85kg x 20 reps
4. 105kg (231lbs) x 15 reps

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

Smith Machine Standing Calf Raises:
1. 50kg x 20 reps
2. 70kg x 20 reps
3. 80kg x 15 reps
4. 80kg (176lbs) x 15 reps
#blog #bodybuilding #fitness

Didn't feel like it today, but...concistancy!

Deltoids & Back

MTS Shoulder Press:
1. 40kg x 30 reps
2. 60kg x 20 reps
3. 80kg (176lbs) x 15 reps
4. 100kg (220lbs) x 10 reps

Cable Motion Overhead Press:
1. 30kg x 15 reps
2. 40kg x 10 reps
3. 50kg (110lbs) x 8 reps
4. 50kg x 8 reps

Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 12 reps
3. 35kg (77lbs) x 10 reps
4. 45kg (99lbs) x 7 reps

MTS HighbRow:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg (154lbs) x 10 reps

Iso-lateral High Row:
1. 60kg x 15 reps
2. 70kg x 12 reps
3. 80kg (176lbs) x 10 reps
4. 100kg (220lbs) x 8 reps

Semi-wide Cable Row:
1. 50kg x 15 reps
2. 70kg x 10 reps
3. 90kg (198lbs) x 8 reps
4. 90kg x 6 reps

Iso-lateral Front Pulldown:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 15 reps
4. 80kg (176lbs) x 8 reps

Lat Pulldown:
1. 47kg x 12 reps
2. 55kg x 10 reps
3.. 62kg x 8 reps
4. 70kg (154lbs) x 8 reps
#blog #bodybuilding #fitness

😄

Chest & Triceps

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 10 reps
4. 42,5kg (93lbs) x 6 reps

Incline Bench Press:
1. 50kg x 15 reps
2. 60kg x 14 reps
3. 70kg x 7 reps
4. 70kg (154lbs) x 6 reps

Flat Bench Press:
1. 60kg x 10 reps
2. 70kg x 8 reps
3. 80kg x 4 reps
4. 90kg (198lbs) x 2 reps
5. 70kg x 8 reps

Super Incline Iso-lateral Chest Press:
1. 40kg x 15 reps
2. 50kg x 14 reps
3. 60kg x 8 reps
4. 70kg (154lbs) x 6 reps

Iso-lateral Bench Press:
1. 35kg x 15 reps
2. 45kg x 10 reps
3. 55kg (121lbs) x 8 reps
4. 55kg x 6 reps

Machine Flyes:
1. 45kg x 20 reps
2. 55kg x 15 reps
3. 65kg x 10 reps
4. 75kg (165lbs) x 8 reps

Triceps Extensions:
1. 25kg x 20 reps
2. 30kg x 15 reps
3. 35kg x 10 reps
4. 40kg (88lbs) x 6 reps

Rope Triceps Extensions:
1. 12,5kg x 20 reps
2. 15kg x 15 reps
3. 17,5kg (38lbs) x 8 reps
#blig #bodybuilding #fitness