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
How to use KeePassXC with Nitrokey 3 on Linux? We got you! π€ https://docs.nitrokey.com/nitrokey3/linux/keepassxc #opensource
#coffee is coming. β
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/
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
β οΈ Morgenmiddag (zaterdag) wordt het zeer onstuimig weer in de noordwestelijke provincies en op het IJsselmeer. Tussen 12:00 en 19:00 is er kans op zware windstoten. Hou de actuele weerwaarschuwingen in de gaten: https://knmi.nl/nederland-nu/weer/waarschuwingen/
Male, 56 yrs old guy (married) from Amsterdam, Europe. CEO of the coffee machine. No education, no purpose, no money, no self esteem. Just breathing through live, lifting weights and drinking coffee, eventually ending up in the oven. All bias towards me is completely justified and I don't care.
Interests: #SciFi #Bodybuilding #Fitness #Fantasy #openSUSE #Vollaphone #Threema #Signal #amsterdam
MeWe: @rubenmepschen.28
@rubenwa:matrix.org