sergeant, 5 months ago to Blog Dutch

Abs, Chest & Triceps

Hanging Reversed Crunches:
20, 20, 15 & 12 reps

Cable Crunches:

1. 40kg x 25 reps
2. 42,5kg x 20 reps
3. 45kg x 15 reps
4. 45kg x 10 reps

Incline Bench Press:

1. 40kg x 20 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 79kg x 7 reps

Flat Dumbbell Presses:

1. 20kg x 15 reps
2. 25kg x 10 reps
3. 30kg x 8 reps
4. 30kg x 6 reps

LF (upper) Chest Press:

1. 35kg x 15 reps
2. 45kg x 15 reps
3. 55kg x 10 reps
4. 55kg x 6 reps

Machine Flyes:

1. 45kg x 15 reps
2. 55kg x 15 reps
3. 65kg x 10 reps
4. 65kg x 10 reps

Scull Crushers:

1. 20kg x 20 reps
2. 25kg x 15 reps
3. 30kg x 10 reps
4. 32,5kg x 8 reps

Rope Triceps Extensions:

1. 10kg x 20 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 15kg x 10 reps

Lower Back Stretching:
10 minutes
#blog #Bodybuilding #Fitness

sergeant, 5 months ago to Blog Dutch

Back & Shoulders

Lat Pulldown:

1. 40kg x 20 reps
2. 55kg x 15 reps
3. 70kg x 10 reps
4. 78kg x 6 reps

Reversed Peckdeck:

1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 10 reps

Iso Lateral Low Row:

1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 12 reps
4. 80kg x 8 reps

Machine Reveesed Flyes:

1. 15kg x 15 reps
2. 17,5kg x 12 reps
3. 20kg x 10 reps
4. 22,5kg x 10 reps

Iso Lateral Front Pulldown:

1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 8 reps

Machine Hack Overhead Presses:

1. 20kg x 20 reps
2. 30kg x 15 reps
3. 40kg x 12 reps
4. 50kg x 8 reps

Light weight Deadlift:

1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 6 reps

Dumbbell Laterals:

1. 7,5kg x 15 reps
2. 10kg x 15 reps
3. 12,5kg x 10 reps
4. 15kg x 6 reps

Lower Back Stretches:
10 minutes
#blog #Bodybuilding #Fitness

sergeant, 5 months ago to Blog Dutch

Legs/Calfs (first time since my Lung Infection)

Lying Leg Curls:

1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 12breps
4. 47kg x 10 reps

Seated Leg Curls:

1. 35kg x 15 reps
2. 45kg x 15 reps
3. 55kg x 12 reps
4. 65kg x 10 reps

Panatta Leg Press:

1. 50kg x 15 reps
2. 100kg x 12 reps
3. 150kg x 10 reps
4. 200kg x 8 reps

Leg Extensions:

1. 25kg x 20 reps
2. 40kg x 15 reps
3. 55kg x 12 reps
4. 70kg x 10 reps

Horizontal Calf Extensions:

1. 55kg x 20 reps
2. 65kg x 20 reps
3. 75kg x 18 reps
4. 85kg x 15 reps

Seated Calf Raises:

1. 25kg x 15 reps
2. 35kg x 15 reps
3. 50kg x 15 reps
4. 50kg x 15 reps
   #blog #Bodybuilding #Fitness

sergeant, 5 months ago to Blog Dutch

Testing the water after 2,5 weeks of abcense and 1 week of antibiotics.
Not pushing myself.

Abs, Chest, Triceps

Cable Crunches:

1. 42,5kg x 30 reps
2. 45kg x 20 reps
3. 47,5kg x 10 reps
4. 50kg x 10 reps

Hanging Leg Raises:
4 x 10 reps

Incline Bench Press:

1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg x 8 reps

Flat Dumbbell Press:

1. 20kg x 15 reps
2. 25kg x 12 reps
3. 30kg x 10 reps
4. 35kg x 6 reps

LF (upper) Chest Press:

1. 35kg x 15 reps
2. 45kg x 12 reps
3. 55kg x 10 reps
4. 65kg x 8 reps

Rope Triceps Extensions:

1. 15kg x 15 reps
2. 15kg x 15 reps
3. 17,5kg x 10 reps
4. 17,5kg x 10 reps

Lower Back Stretches:
10 minutes
#blog #Bodybuilding #Fitness

TheGymNerd, 5 months ago to bodybuilding

#legday was hard today. Had the feeling of dizziness during #deadlift

It's only 140kg (what I would still consider #Lightweight ) but I couldn't lift it more than 2 times in a row. So I tried to get as much as possible with a #pittforce approach.

#diet now finally show's it's effects on my performance. It's still 1 week left before making the Xmas break and evaluating things for the coming year.

#bodybuilding #workout #weightloss #lifting #gym #training #gohard #trainsmart

TheGymNerd, 6 months ago to mealprep

Everyone knows #mealprep is key for a successful #died.
I like to keep it simple #tofu & #beans

Even if I don't consider myself a #vegan I find this is the easiest way for me. Easy to store easy to cook. That's enough for 4 meals. Saves me the time of #cooking for the next 3 days.

I don't like the term but I would even consider this as #healthy 😀

Do you have favorite food for a #cut ?

#bodybuilding #fitness #eating #food #muscle #gym #musclefood #gains #weightlossjourney

TheGymNerd, 6 months ago to bodybuilding

First snow yesterday so the #winter has officially arrived in Germany. Temperatures are dropping and making #workout in my not heated #basementgym a little bit less comfortable... But instead of quitting I call it #funnygymclothes time and keep #pushinghard

Today was Push Chest/Shoulder on the plan

• Warmup
• Flat Barbell #benchpress
• incline barbell bench press
• seated barbell #overheadpress
• cable lateral raises
• triceps extensions

#bodybuilding #muscles #musclegrowth #gym #trainhard

sergeant, 6 months ago to Blog Dutch

Back & Posterior Delts

Power grip Pullups (hard squeeze):
10, 8, 6 & 6 squeezes

Ruben (machine hack) Riw:

1. 40kg x 15 reps
2. 40kg x 15 reps
3. 60kg x 15 reps
4. 60kg x 15 reps

Iso Lateral High Row:

1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 15 reps
4. 100kg x 8 reps

Iso Lateral Low Row:

1. 50kg x 15 reps
2. 70kg x 15 reps
3. 90kg x 8 reps
4. 90kg x 8 reps

Duo Lat Pulldown:

1. 33kg x 20 reps
2. 40kg x 15 reps
3. 47kg x 15 reps
4. 54kg x 10 reps

Machine Reversed Flyes:

1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 30kg x 8 reps

Reversed Cable Crossover:

1. 7,5kg x 15 reps
2. 7,5kg x 15 reps
3. 12,5kg x 10 reps
4. 12,5kg x 10 reps

Lower Back.
Superman L/R 4x10 sexonds alternating

Stretching:
10 minutes
(fed up)
#blog #Bodybuilding #Fitness

TheGymNerd, 6 months ago to GYM

Welcome to my #Playroom 😜

I set this up during lockdown and realized it was the best investment of my life. #hard and consistent #training routine during a cut is my number 1 priority to ensure I don't lose any #muscle

Today was #legday

(Always dynamic wormup & stretching)

• barbell #squat
• dumbbell split squat
• good mornings
• calf raises
• Abs & Neck

Always nice and controlled, especially on the negatives!

#gym #homegym #trainhard #bodybuilding #musclegrowth #sport #weighttraining

sergeant, 6 months ago to Blog Dutch

Legs & Calfs
(taking it easy on the lower back)

Incline Leg Presses (pyramid system):

1. 50kg x 30 reps
2. 150kg x 20 reps
3. 250kg x 15 reps
4. 350kg x 10 reps
5. 400kg x 10 reps
6. 400kg x 8 reps
7. 400kg x 6 reps
8. 350kg x 10 reps
9. 300kg x 12 reps
10. 300kg x 10 reps
11. 300kg x 10 reps
12. 250kg x 10 reps

Iso Lateral Leg Extensions:

1. 10kg x 15 reps
2. 15kg x 15 reps
3. 20kg x 10 reps
4. 25kg x 10 reps
5. 30kg x 10 reps
6. 35kg x 10 reps
7. 35kg x 8 reps
8. 35kg x 8 reps

Seated Calf Machine:

1. 30kg x 30 reps
2. 40kg x 25 reps
3. 50kg x 18 reps
4. 50kg x 15 reps

LF Calf Extensions:

1. 45kg x 20 reps
2. 55kg x 20 reps
3. 65kg x 18 reps
4. 75kg x 15 reps

Horizontal Toe Presses:

1. 45kg x 20 reps
2. 55kg x 18 reps
3. 65kg x 15 reps
4. 75kg x 15 reps

Lower Back Stretching:
10 minutes
#blog #Bodybuilding #Fitness

TheGymNerd, 6 months ago to hardcore

Based on my post from yesterday: Nothing lasts forever!

Speaking of BF percentage I'm not in my peek anymore. My focus was more on #musclegain but I'm preparing to change that.

This Pic marks the start of an (at least) 3 weeks #hardcore diet in which I will document my #progress to see how much can change in this time. No miracles are expected. This will be a test run for the next year.

#weigtloss #bodybuilding #gnwp #gym #training #weighttraining #musclegrowth

sergeant, 6 months ago to Blog Dutch

Shoulders, Hamstrings, Abs & Lower Back

Overhead Dumbbell Presses:

1. 15kg x 30 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 25kg x 8 reps

Dumbbell Laterals:

1. 7,5kg x 20 reps
2. 10kg x 15 reps
3. 12,5kg x 10 reps
4. 15kgbx 10 reps

Seated OverheadbBarbell Press:

1. 30kg x 15 reps
2. 40kg x 10 reps
3. 50kg x 6 reps
4. 50kg x 6 reps

Machine Laterals:

1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 30kg x 10 reps

Lying Leg Curls:

1. 25kg x 20 reps
2. 40kg x 20 reps
3. 55kg x 12 reps
4. 62kg x 6 reps

Machine Hack Standing Leg Curls L/R:

1. 10kg x 10 reps
2. 10kg x 10 reps
3. 15kg x 10 reps
4. 20kg x 10 reps

Seated Leg Curls:

1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 55kg x 10 reps

MTS Abdominal Crunch:

1. 75kg x 30 reps
2. 85kg x 20 reps
3. 95kg x 20 reps
4. 105kg x 15 reps

Hanging Reversed Crunches:
15, 15, 12 & 10 reps

Lower Back Stretching:
10 minutes
#blog #Bodybuilding #Fitness

sergeant, 6 months ago to Blog Dutch

Sunday morning vibe
Chest & Biceps

Incline Bench Press:

1. 40kg x 25 reps
2. 50kg x 25 reps
3. 60kg x 15 reps
4. 70kg x 10 reps
5. 80kg x 9 reps
6. 80kg x 5 reps
7. 80kg x 4 reps
8. 80kg x 3 reps
9. 70kg x 7 reps
10. 70kg x 6 reps
11. 70kg x 8 reps
12. 70kg x 7 reps
13. 70kg x 6 reps
14. 60kg x10 reps
15. 60kg x 9 reps
16. 60kg x 7 reps

Seated Cable Flyes:

1. 25kg x 20 reps
2. 35kg x 15 reps
3. 42,5kg x 6 reps

Straight Bar Spider Curls:

1. 20kg x 20 reps
2. 25kg x 15 reps
3. 30kg x 8 reps
4. 30kg x 8 reps

Incline Seated Wide Dumbbell Curls:

1. 7,5kg x 20 reps
2. 7,5kg x 20 reps
3. 10kg x 10 reps
4. 10kg x 10 reps

Superman L/R (lower back):
5x10 seconds

Lower back stretching:
10 minutes
#blog #Bodybuilding #Fitness

barretnobelfit, 6 months ago to powerlifting

Save the phone chat for after your workout!

Gym Etiquette
Super Simple Stuff

#hybridathlete #CLICKLINKINBIO
#hybriddadathlete #hybridathletetraining #hybridaf #training #hybrid5 #performance #hybridathletepro #strengthtraining #wendler531 #gvt #powerlifting #bodybuilding #run #running #marathontraining #ultramarathon #zone2 #barefoot #barefootrunning #gym #gymetiquette #supersimplestuff

sergeant, 6 months ago to Blog Dutch

Back, Posterior Delts & Abs

Bend over (bench) Dumbbell Row:

1. 15kg x 20 reps
2. 17,5kg x 15 reps
3. 20kg x 12 reps
4. 22,5kg x 10 reps

Barbell Row:

1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 60kg x 10 reps

Supinated grip Pullups:
10, 10, 8 & 6 reps

Iso Lateral Low Row:

1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg x 8 reps

Duo Lat Pulldown:

1. 33kg x 20 reps
2. 40kg x 20 reps
3. 47kg x 15 reps
4. 54kg x 10 reps

Cable Row:

1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps

Cable Crunches:
48,75kg x 30, 30, 20 & 20 reps

Static Cable Crunches (squeezes):
4x15 seconds

Reversed Cable Crossover:

1. 2,5kg x 20 reps
2. 7,50kg x 20 reps
3. 13kg x 15 reps
4. 13kg x 15 reps

Hanging Leg Raises:
15, 15, 10 & 10 reps

Machine Reversed Flyes:

1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 25kg x 10 reps

Lower Back Stretching:
10 minutes
#blog #Bodybuilding #Fitness

sergeant, 6 months ago to Blog Dutch

Quad Day

Hack Squat:

1. MW x 20 reps
2. MW+20kg x 20 reps
3. MW+40kg x 15 reps
4. MW+60kg x 10 reps
5. MW+80kg x 8 reps

Back Squat:

1. 40kg x 10 reps
2. 60kg x 10 reps
3. 80kg x 10 reps
4. 100kg x 6 reps
5. 110kg x 6 reps

Inckine Leg Press:
1.100kg x 20 reps
2. 200kg x 20 reps
3. 300kg x 15 reps
4. 400kg x 10 reps

Leg Extensions:

1. 32kg x 15 reps
2. 47kg x 15 reps
3. 62kg x 12 reps
4. 78kg x 10 reps

Lower Back Stretching:
10 minutes
#blog #Fitness #Bodybuilding

sergeant, 6 months ago to Blog Dutch

Deltoids, Hams & Calfs

Smith machine Overhead Presses:

1. 15kg x 20 reps
2. 25kg x 20 reps
3. 35kg x 15 reps
4. 45kg x 10 reps
5. 55kg x 6 reps

Seated Dumbbell Laterals:

1. 7,5kg x 20 reps
2. 7,5kg x 20 reps
3. 10kg x 15 reps
4. 10kg x 15 reps

MTS Shoulder Press:

1. 50kg x 20 reps
2. 60kg x 18 reps
3. 70kg x 12 reps
4. 80kg x 8 reps

Machine Laterals:

1. 15kg x 20 reps
2. 25kg x 18 reps
3. 35kg x 12 reps
4. 35kg x 10 reps

ATX Leg Curls:

1. 10kg x 20 reps
2. 15kg x 20 reps
3. 20kg x 15 reps
4. 25kg x 10 reps

Seated Leg Curls:

1. 35kg x 15 reps
2. 55kg x 12 reps
3. 75kg x 10 reps
4. 95kg x 6 reps

Lying Leg Curls:

1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 6 reps

Bodyweight Standing Calf Extensions:
300 reps

Lower Back Strechting:
10 minutes
#blog #Bodybuilding #Fitness

sergeant, 6 months ago to Blog Dutch

Chest & Triceps

Flat Dumbbell Presses:

1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 12 reps
4. 45kg x 8 reps

Incline Dumbbell Presses:

1. 20kg x 20 reps
2. 22,5kg x 15 reps
3. 25kg x 15 reps
4. 27,5kg x 10 reps

Incline Bench Press:

1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 4 reps
4. 70kg x 6 reps

Machine Flyes:

1. 30kg x 15 reps
2. 35kg x 15 reps
3. 42,5kg x 8 reps
4. 42,5kg x 7 reps

Scull Crushers:

1. 25kg x 20 reps
2. 30kg x 15 reps
3. 25kgbx 15 reps
4. 25kg x 10 reps

Cable Triceps Extensions:

1. 10 kg x 25 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 17,5kg x 10 reps
   #blog #Bodybuilding #Fitness

sergeant, 6 months ago to Blog Dutch

Back, Rear Delts & Abs

Pullups:
20, 12, 6 & 6 reps

Incline Lying Dumbbell Row:

1. 20kg x 15 reps
2. 20kg x 10 reps
3. 22,5kg x 8 reps
4. 22,5kg x 10 reps

Iso Lateral Front Pulldown:

1. 40kg x 15 reps
2. 60kg x 14 reps
3. 80kgbx 10 reps
4. 100kg x 6 reps

Lat Pulldown:

1. 50lg x 15 reps
2. 70kg x 10 reps
3. 90kg x 6 reps
4. 90kg x 6 reps

DRAX Row:

1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 12 reps
4. 47kg x 8 reps

Overhead Pulldown (supinated):

1. 32kg x 15 reps
2. 40kg x 14 reps
3. 47kg x 10 reps
4. 55kg x 8 reps

Reversed Peckdeck Flyes:

1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 40kg x 10 reps

Reversed Machine Flyes:

1. 15kg x 15 reps
2. 15kg x 15 reps
3. 20kg x 10 reps
4. 20kg x 10 reps

Hanging ReversedbCrunches (rings):
25, 20, 15 & 10 reps

Cable Crumches:

1. 41,25kg x 25 reps
2. 43,75kg x 20 reps
3. 46,25kg x 20 reps
4. 48,75kg x 15 reps

Superman L/R:
4x10

Lower Back Stretches:
10 minutes
#blog #Bodybuilding #Fitness

sergeant, 6 months ago to Blog Dutch

Legs

Lying Leg Curls:

1. 25kg x 30 reps
2. 32kg x 20 reps
3. 40kg x 15 reps
4. 47kg x 8 reps

Leg Extensions:

1. 25kg x 30 reps
2. 32kg x 20 reps
3. 40kg x 15 reps
4. 47kg x 10 reps

Leg Presses:

1. 50kg x 30 reps
2. 150kg x 20 reps
3. 250kg x 10 reps
4. 350kg x 10 reps

Seated Leg Curls:

1. 45kg x 20 reps
2. 65kg x 15 reps
3. 85kg x 10 reps
4. 105kg x 6 reps

Horizintal LegbPress (stack):

1. 65kg x 20 reps
2. 85kg x 15 reps
3. 105kg x 10 reps
4. 125kg x 10 reps

Leg Extensions (again):

1. 35kg x 15 reps
2. 55kg x 15 reps
3. 75kg x 12 reps
4. 95kg x 10 reps

Toe (lag) Presses:

1. 45kg x 25 reps
2. 55kg x 20 reps
3. 65kg x 15 reps
4. 75kg x 15 reps

LF Calf Extensions:

1. 55kg x 20 reps
2. 65kg x 20 reps
3. 75kg x 15 reps
4. 85kg x 15 reps

Lower Back Stretches:
10 minutes

2 x 30 minutes of Steady State Cardio.
#blog #Bodybuilding #Fitness

sergeant, 6 months ago to Blog Dutch

Chest, Shoulders & Abs

Flat Dumbbell Presses:

1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 8 reps
4. 42,5kg x 6 reps

Incline Dumbbell Presses:

1. 20kg x 15 reps
2. 22,5kg x 14 reps
3. 25kg x 9 reps
4. 25kg x 8 reps

Super Incline Dumbbell Presses:

1. 15kg x 15 reps
2. 17,5kg x 12 reps
3. 20kg x 10 reps
4. 22,5kg x 8 reps

Flat Dumbbell Flyes:

1. 15kg x 15 reps
2. 17,5kg x 15 reps
3. 20kg x 10 reps
4. 22,5kg x 8 reps

Overhead Dumbbell Presses:

1. 12,5kg x 20 reps
2. 15kg x 14 reps
3. 17,5kg x 10 reps
4. 20kg x 6 reps

Seated Dumbbell Laterals:

1. 7,5kg x 15 reps
2. 10kg x 10 reps
3. 12,5kg x 8 reps
4. 12,5kg x 8 reps

Supersets Machine Overhead Presses & Hanging Leg Raises:

1. 30kg x 10 & 15 reps
2. 30kg x 10 & 15 reps
3. 35kg x 10 & 10 reps
4. 35kg x 10 & 10 reps

LF Crunches:

1. 45kg x 20 reps
2. 45kg x 20 reps
3. 55kg x 15 reps
4. 55kg x 15 reps

Lower Back Stretches:
10 minutes
#blog #Bodybuilding #Fitness

sergeant, 6 months ago to Blog Dutch

Back & Posterior Delts

MTS High Row:

1. 40kg x 30 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 70kg x 10 reps

Iso Lateral Low Row:

1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 15 reps
4. 70kg x 10 reps

Iso Lateral Front Pulldown:

1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 15 reps
4. 70kg x 10 reps

Lat Pulldown:

1. 42,5kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 6 reps

Iso Lateral Pulldown:

1. 33kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 54kg x 8 reps

Incline Bench Lying Barbell Row:

1. 30kg x 10 reps
2. 40kg x 15 reps
3. 50kg x 10 reps
4. 50kg x 10 reps

Reversed Peckdeck Flyes:

1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 40kg x 10 reps

Reversed Cable Crossover:

1. 5kg x 15 reps
2. 5kg x 15 reps
3. 7,5kg x 10 reps
4. 7,5kg x 10 reps

Lower Back Stretches:
10 minutes
#blog #Bodybuilding #Fitness

sergeant, 6 months ago to Blog Dutch

Quads & Abs

Squats:

1. 20kg x 20 reps
2. 50kg x 15 reps
3. 80kg x 10 reps
4. 100kg x 10 reps

Sissy Squats:
40, 30, 20 & 10 reps

Hack Squat:

1. MW x 10 reps
2. MW+20kg x 10 reps
3. MW+40kg x 10 reps
4. MW+60kg x 6 re0s

Panata LegbPresses:

1. 50kg x 15 reps
2. 100kg x 15 reps
3. 150kg x 10 reps
4. 200kg x 6 reps

Cable Crunches:

1. 40kg x 30 reps
2. 42,5kg x 20 reps
3. 45kg x 15 reps
4. 45kg x 15 reps

MTS Crunches:

1. 85kg x 20 reps
2. 85kg x 20 reps
3. 105kg x 15 reps
4. 105kg x 15 reps

Lower Back Stretching:
10 minuten
#blog #Bodybuilding #Fitness

sergeant, 7 months ago to Blog Dutch

Calfs & Hams

Toe Presses (horizontal leg press):

1. 55kg x 25 reps
2. 65kg x 20 reps
3. 75kg x 15 reps
4. 85kg x 15 reps

LF Calf Extensions:

1. 55kg x 20 reps
2. 65kg x 15 reps
3. 75kg x 15 reps
4. 85kg x 15 reps

Seated Calf Raises:

1. 30kg x 25 reps
2. 40kg x 20 reps
3. 50kg x 18 reps
4. 50kg x 15 reps

Incline (leg press) Calf Extensions:

1. 45kg x 20 reps
2. 70kg x 20 reps
3. 95kg x 15 reps
4. 120kg x 15 reps

Iso Lateral Lying Leg Curls:

1. 20kg x 20 reps
2. 25kg x 15 reps
3. 30kg x 10 reps
4. 30kg x 6 reps

ATX Lying Leg Curls:

1. 15kg x 15 reps
2. 20kg x 10 reps
3. 25kg x 8 reps
4. 25kg x 6 reps

Seated Leg Curls:

1. 45kg x 15 reps
2. 65kg x 15 reps
3. 85kg x 10 reps
4. 95kg x 6 reps

Lying Leg Curls:

1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 6 reps

Lower Back Strechting:
10 minutes
#blog #Bodybuilding #Fitness

sergeant, 7 months ago to Blog Dutch

Chest & Shoulders.

Incline Bench Press:

1. 40kg x 30 reps
2. 50kg x 20 reps
3. 60kg x 10 reps
4. 70kg x 8 reps
5. 80kg x 4 reps

Flat Bench Press:

1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 8 reps
4. 80kg x 5 reps
5. 90kg x 3 reps

Incline Bench Press (confusion):

1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg x 5 reps
4. 70kg x 3 reps

Flat Dumbbell Presses:

1. 20kg x 20 reps
2. 25kg x 10 reps
3. 27,5kg x 7 reps
4. 27,5kg x 7 reps

Seated Dumbbell Laterals:

1. 7,5kg x 15 reps
2. 7,5kg x 15 reps
3. 9kg x 12 repa
4. 10kg x 10 reps

Overhead Dumbbell Presses:

1. 10kg x 15 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 17,5kg x 10 reps

Machine Laterals:

1. 15kg x 20 reps
2. 20kg x 20 reps
3. 25kg x 15 reps
4. 30kg x 10 reps

10 minutes of lower back stretching.
#blog #Bodybuilding #Fitness