Ruben @sergeant@qoto.org

Niks aan de hand!

Chest ( all machines this time), Abs & Cardio.

MTS Chest Press:
1. 40kg x 30 reps
2. 60kg x 20 reps
3. 80kg x 7 reps
4. 80kg (176lbs) x 6 reps

Cable Motion Chest Press:
1. 30kg x 15 reps
2. 42,5kg x 10 reps
3. 50kg (110lbs) x 10 reps
4. 57,5kg (126lbs) x 8 reps

Super Incline Iso-lateral Chest Press:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 8 reps
4. 60kg (132lbs) x 6 reps

Machine Flyes:
1. 55kg x 20 reps
2. 65kg x 15 reps
3. 75kg x 10 reps
4. 85kg (187lbs) x 10 reps

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

MTS Crunches:
1. 55kg x 20 reps
2. 65kg x 20 reps
3. 75kg x 15 reps
4. 85kg (187lbs) x 15 reps

Uphill Caedio:
30 minutes
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Back, Biceps & Cardio

Pronated Pullups:
10, 10, 10 & 8 reps

Supinated Pullups:
10, 8, 8 & 6 reps

Barbell Row:
1. 40kg x 15 reps
2. 50kg x 10 reps
3. 60kg x 8 reps
4. 70kg (154lbs) x 6 reps

Incline Lying Dumbbell Row:
1. 15kg x 15 reps
2. 17,5kg x 14 reps
3. 20kg x 10 reps
4. 22,5kg (49lbs) x 10 reps

Duo Lat Pulldown:
1. 33kg x 20 reps
2. 40kg x 14 reps
3. 47kg x 12 reps
4. 61kg (134lbs) x 8 reps

Iso-lateral High Row:
1. 60kg x 15 reps
2. 80kg x 10 reps
3. 100kg (220lbs) x 6 reps
4. 100kg x 6 reps
5. 60kg (132lbs) x 15 reps

DRAX Biceps Curls:
1. 25kg x 15 reps
2. 32kg x 12 reps
3. 40kg (88lbs) x 8 squeezes

Uphill Cardio:
25 minutes
#blog #bodybuilding #fitness

Fried my knees again.

Back Squats:
1. 20kg x 20 reps
2. 40kg x 10 reps
3. 60kg x 10 reps
4. 80kg x 10 reps
5. 100kg (220lbs) x 8 reps
6. 120kg (264lbs) x 6 reps

Smith Machine Lunges L/R:
1. 30kg x 10 reps
2. 50kg x 8 reps
3. 70kg 154lbs) x 6 reps

Incline Leg Presses:
1. 100kg x 15 reps
2. 200kg x 15 reps
3. 300kg x 10 reps
4. 350kg (771lbs) x 10 reps

Leg Extensions:
1. 25kg x 15 reps
2. 40kg x 12 reps
3. 55kg x 10 reps
4. 70kg (154lbs) x 10 reps

Lying Leg Curls:
1. 25kg x 15 reps
2. 40kg x 14 reps
3. 55kg x 8 reps

Seated Leg Curls:
1. 40kg x 15 reps
2. 55kg x 12 reps
3. 70kg (154lbs) x 8 reps
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Sunday Vibe

Shoulders, Calfs & Cardio

Supersets Overhead Dumbbell Presses & Reversed Dumbbell Flyes:
1. 15kg x 30 reps & 10kg x 15 reps
2. 20kg x 15 reps & 12,5kg x 15 reps
3. 25kg x 10 reps & 17,5kg x 10 reps
4. 30kg (66lbs) x 6 reps & 17,5kg (38lbs) x 8 reps

Overhead Barbell Presses:
1. 30kg x 15 reps
2. 40kg x 10 reps
3. 50kg (110lbs) x 7 reps
4. 55kg (121lbs) x 5 reps

Supersets Machine Laterals & Machine Reversed Flyes:
1. 15kg x 15 reps & 15kg x 15 reps
2. 25kg x 14 reps & 20kg x 10 reps
3. 35kg (77lbs) x 10 reps & 22,5kg (49lbs) x 10 reps
4. 40kg (88lbs) 10 reps & 22,5kg x 8 reps

Seated Calf Raises:
1. 25kg x 20 reps
2. 35kg x 20 reps
3. 45kg x 20 reps
4. 55kg (121lbs) x 20 reps

Calf Extensions  (Leg Press):
1. 50kg x 30 reps
2. 75kg x 30 reps
3. 100kg x 25 reps
4. 125kg (275lbs) x 20 reps

LF Calf Extensions:
1. 55kg x 30 reps
2. 65kg x 25 reps
3. 75kg x 20 reps
4. 85kg (187lbs) x 15 reps

Uphill Cardio:
30 minutes
5% inclination for 5 minutes
10% inclination for 5 minutes
15% inclination for 15 minutes
5% inclination for 5 minutes (coildown)
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Chest, Abs & Cardio

Incline Bench Press:
1. 40kg x 30 reps
2. 50kg x 20 reps
3. 60kg x12 reps
4. 70kg (154lbs) x 8 reps

Flat Bench Press:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg (154lbs) x 10 reps
4. 80kg (176lbs) x 6 reps

Incline Dumbbell Press:
1. 15kg x 15 reps
2. 20kg x 15 reps
3. 25kg (55lbs) x 12 reps
4. 30kg (66lbs) x 6 reps

Flat Dumbbell Flyes:
1. 15kg x 15 reps
2. 17,5kg x 14 reps
3. 20kg x 9 reps
4m 22,5kg (49lbs) x 8 reps

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

Cable Crunches:
1. 41,25kg x 20 reps
2. 43,75kg x 20 reps
3. 46,25kg (101lbs) x 15 reps
4. 46,25kg x 15 reps

Uphill Cardio:
30 minutes
#blog #bodybuilding #fitness

#AIart #aiart #art #Art #Fantasy #fantasy

#SciFi #scifi #AIart #aiart

Back, Biceps & Cardio

Pullups:
15, 10, 10 & 8 reps

Dumbbell Rows:
1. 15kg x 15 reps
2. 17,5kg x 12 reps
3. 20kg x 10 reps
4. 22,5kg (49lbs) x 8 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:
1. 50kg x 15 reps
2. 60kg x 14 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 8 reps

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

Dumbbell Pullover:
1. 20kg x 15 reps
2. 25kg x 10 reps
3. 30kg (66lbs) x 10 reps
4. 30kg x 8 reps

Incline seated Wide Dumbbell Curls:
1. 7,5kg x 15 reps
2. 7,5kg x 15 reps
3. 10kg (22lbs) x 10 reps
4. 10kg x 10 reps

Hyper Extensions:
4 x 10 reps

Uphill Cardio:
30 minutes
#blog #bodybuilding #fitness

Upper Legs only

Leg Presses:
1. 100kg x 20 reps
2. 200kg x 15 reps
3. 300kg (661lbs) x 15 reps
4. 400kg (881lbs) x 10 reps

Bodyweight Sissy Squat:
40, 30, 20 & 10 reps

Leg Extensions:
1. 45kg x 15 reps
2. 65kg x 10 reps
3. 85kg (187lbs) x 10 reps
4. 95kg (209lbs) x 6 reps

Standing Iso-lateral Leg Curls L/R:
1. 5kg x 20 reps
2. 15kg x 20 reps
3. 25kg  x 15 reps
4. 35kg (77lbs) x 10 reps

Seated Leg Curls:
1. 40kg x 15 reps
2. 55kg x 15 reps
3. 70kg (154lbs) x 10 reps
4. 85kg (187lbs) x 6 reps

Stretching:
10 minutes
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Shoulders, Calfs & Cardio

Overhead Dumbbell Presses:
1. 10kg x 40 reps
2. 15kg x 25 reps
3. 20kg x 15 reps
4. 25kg (55lbs) x 7 reps

Dumbbell Laterals:
1. 10kg x 15 reps
2. 12,5kg  x 12 reps
3.n15kg x 10 reps
4. 17,5kg (38lbs) x 8 reps

Isolated Lateral Raises:
1. 5kg x 15 reps
2. 7,5kg x 12 reps
3. 10kg (22lbs) x 10 reps
4. 10kg x 10 reps

Overhead Barbell Presses & Reversed Dumbbell Flyes:
1. 30kg x 15 reps & 8kg x 15 reps
2. 40kg x 15 reps & 10kg x 15 reps
3. 50kg (110lbs) x 8 reps & 12,5kg (27lbs) x 10 reps
4. 50kg x 6 reps & 15kg (33lbs) x 8 reps

Machine Laterals:
1. 15kg x 15 reps
2. 25kg x 15 reps
3. 35kg (77lbs) x 10 reps
4. 35kg x 8 reps

Seated Calf Raises:
1. 20kg x 25 reps
2. 30kg x 20 reps
3. 40kg x 20 reps
4. 50kg (110lbs) x 15 reps

LF Calf Extensios:
1. 55kg x 20 reps
2. 75kg x 20 reps
3. 95kg x 15 reps
4. 95kg (209lbs) x 15 reps

Bodyweight Standing Iso-lateral Calf raises:
100 reps L/R

Uphill Cardio:
30 minutes
#blog #bodybuilding #fitness

#SciFi #scifi #Fantasy #fantasy #Art #art #AIart #aiart

Chest, Abs & Cardio

Incline Dumbbell Presses:
1. 20kg x 30 reps
2. 25kg x 15 reps
3. 30kg (66lbs) x 10 reps
4. 35kg (77lbs) x 7 reps

Flat Dumbbell Presses:
1. 40kg (88lbs) x 8 reps
2. 45kg (99lbs) x 4 reps
3. 42,5kg (93lbs) x 5 reps
4. 40kg (88lbs) x 6 reps

Incline Bench Press:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg (154lbs) x 6 reps
4. 70kg x 5 reps

Flat Dumbbell Flyes:
1. 15kg x 20 reps
2. 17,5kg x 15 reps
3. 20kg x 10 reps
4. 22,5kg (49lbs) x 7 reps

Hanging Reversed Crunches:
20, 15, 15 & 10 reps

Cable Crunches:
1. 40kg x 15 reps
2. 40kg x 15 reps
3. 42,5kg (93lbs) x 10 reps
4. 45kg (99lbs) x 10 reps

Uphill Cardio:
30 minutes
#blog #bodybuilding #fitness

Back & Cardio

Pullups:
15, 12, 10 & 8 reps

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

Iso-lateral Front Pulldown (supinated:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x12 reps
4. 70kg (154lbs) x 10 reps

Wide grip Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 8 reps

Lat Pulldown:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 6 reps

Lying Dumbbell Pullover:
1. 20kg x 15 reps
2. 22,5kg x 12 reps
3. 25kg x 10 reps
4. 30kg (66lbs) x 8 reps

Uphill Cardio:
25 minutes
#blog #bodybuilding #fitness

Quads & Hams

Back Squats:
1. 20kg x 20 reps
2. 20kg x 20 reps
3. 40kg x 10 reps
4. 60kg x 10 reps
5. 80kg x 8 reps
6. 100kg (220lbs) x 6 reps
7. 110kg (242lbs) x 6 reps

Hack Squats:
1. MW x 15 reps
2. MW +20kg x 10 reps
3. MW + 20kg x 8 reps
4. MW + 60kg (132lbs) x 6 reps

Incline Leg Press:
1. 150kg x 15 reps
2. 250kg x 12 reps
3. 350kg x 10 reps
4. 400kg (881lbs) x 8 reps

Leg Extensions:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 12 reps
4. 47kg (103lbs) x 12 reps

Lying Leg Curls:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg (103lbs) x 8 reps

Seated Leg Curls:
1. 35kg x 15 reps
2. 45kg x 15 reps
3. 55kg x 12 reps
4. 65kg (143lbs) x 10 reps

Stretching:
15 minutes
#blog #bodybuilding #fitness

Shoulders, Calfs & Cardio

Overhead Dumbbell Presses:
1. 20kg x 20 reps
2. 22.5kg x 14 reps
3. 25kg (55lbs) x 7 reps

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

Overhead Barbell Press:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 55kg (121lbs) x 6 reps

Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg (77lbs) x 10 reps

Seated Shrug (machine):
1. 50kg x 15 reps
2. 100kg (220lbs) x 10 reps
3. 100kg x 10 reps

Reversed Cable Crossover:
1. 7,5kg x 15 reps
2. 12,5kg x 12 reps
3. 17,5kg (38lbs) x 8 reps

Reversed Peckdeck Flyes:
1. 32kg x 20 reps
2. 40kg x 15 reps
3. 47kg (103lbs) x 12 reps

Standing Calf Raises (bodyweight):
300 reps

Uphill Cardio:
30 minutes
#blog #bodybuilding #fitness