Ruben @sergeant@qoto.org

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

Dussss, die stormen zijn nu vaste prik elke zomer?

#coffee is coming. ☕

Wasn't she bitten by a zombie?

Madonna | Happy 4th of July! A year ago today, I had just come home from the hospital after surviving a life threatening illness, I could barely… | Instagram
https://www.instagram.com/madonna/p/C9DNjpZO2wT/

Winter is coming.

So, after 3 hrs of sleeping you get up because you have to pee. And then you're wide awake 🙄 and can't fal asleep again...in your free weekend!
How f**ked up is that?
😵‍💫

That's a bummer for the Germans.
🇩🇪-🇪🇸
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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

#fantasy #Fantasy #Camping #camping

Y'all nice & warm down there?
🇺🇸

Added a whole bunch of keywords to my filter list.
Too much political static on my TL.