sergeant, 4 months ago to Blog Dutch

Shoulders & Back

Overhead Dumbbell Presses:

1. 12.5kg x 30 reps
2. 17,5kg x 20 reps
3. 22,5kg x 10 reps
4. 27,5kg x 8 reps

Dumbbell Laterals:

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

MTS Shoulder Press:

1. 40kg x 20 reps
2. 50kg x 20 reps
3. 70kg x 15 reps
4. 90kg x 10 reps

Machine Laterals:

1. 15kg x 15 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 45kg x 8 reps

Lat Pulldown:

1. 40kg x 20 reps
2. 47kg x 15 reps
3. 55kg x 12 reps
4. 62kg x 10 reps

DRAX seated Row:

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 10 reps
4. 80kg x 8 reps

MTS High Row:

1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg x 7 reps

Cable Row:

1. 42,5kg x 15 reps
2. 50kg x 10 reps
3. 60kg x 10 reps
4. 70kg x 9 reps

Lower Back Superman L/R:
4 x 10

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

sergeant, 4 months ago to Blog Dutch

Leg Day

LF Calf Presses:

1. 45kg x 30 reps
2. 65kg x 20 reps
3. 85kg x 18 reps
4. 105kg x 15 reps

Horizontal Calf Extensions:

1. 55kg x 20 reps
2. 75kg x 18 reps
3. 95kg x 15 reps
4. 115kg x 15 reps

Seated Calf Raises:

1. 20kg x 25 reps
2. 40kg x 20 reps
3. 60kg x 15 reps
4. 70kg x 15 reps

ATX Lying Leg Curls:

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

Seated Leg Curls:

1. 32kg x 20 reps
2. 40kg x 20 reps
3. 55kg x 15 reps
4. 70kg x 10 reps

Lying Leg Curls:

1. 25kg x 10 reps
2. 32kg x 10 reps
3. 40kg x 10 reps
4. 47kg x 8 reps

Leg Extensions:

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

Light Weight Back Squat:

1. 20kg x 15 reps
2. 50kg x 10 reps
3. 80kg x 10 reps
4. 110kg x 6 reps

Smith Machine Static Lunges R/L:

1. 30kg x 10 reps
2. 40kg x 10 reps
3. 50kg x 8 reps
4. 60kg x 8 reps

Incline Leg Press:

1. 100kg x 20 reps
2. 200kg x 15 reps
3. 300kg x 10 reps
4. 350kg x 8 reps

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

sergeant, 4 months ago to Blog Dutch

I got two plans for today:

1. Demolition of the legs
2. Nothing

Starting with nr. 1 after breakfast.

#blog #Bodybuilding #Fitness #DayOff

sergeant, 4 months ago to Blog Dutch

Easy day in the gym.
Abs & Chest

Cable Crunches:

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

Roman Chair Knee-ups:
20, 20, 15 & 15 reps

Flat Dumbbell Presses:

1. 20kg x 30 reps
2. 25kg x 20 reps
3. 30kg x 10 reps
4. 35kg x 10 reps
5. 40kg x 6 reps
6. 40kg x 6 reps
7. 37,5kg x 8 reps
8. 37,5kg x 6 reps

Incline Bench Presses:

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

Peckdeck Flyes:

1. 32kg x 20 reps
2. 40kg x 20 reps
3. 47kg x 15 reps
4. 55kg x 15 reps
   #blog #Bodybuilding #Fitness

sergeant, 4 months ago to Blog Dutch

Back & Posterior Delts

Pull ups:
4 x 10 reps

Barbell Row:

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

Iso Lateral Front Pulldown:

1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 100kg x 6 reps

Iso-Lateral Low Row:

1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg x 8 reps

MTS High Row:

1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 12 reps
4. 89kg x 8 reps

Lat Pulldown:

1. 47kg x 12 reps
2. 55kg x 10 reps
3. 62kg x 8 reps
4. 70kg x 6 reps

Supersets Resistance Band Row & Resistance Band Facepull:
4 x 10bsqueezes

Resistance Band Reversed Flyes:
4 x 10 Squeezes
#blog #Bodybuilding #Fitness

sergeant, 4 months ago to Blog Dutch

Deltoids & Legs

Overhead Dumbbell Presses:

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

Iso Lateral Shoulder Press:

1. 40kg x 20 reps
2. 50kg x 20 reps
3. 70kg x 10 reps
4. 80kg x 10 reps

Machine Seated Laterals:

1. 15kg x 15 reps
2. 25kg x 14 reps
3. 35kg x 10 reps
4. 45kg x6 reps

Lying Leg Curls:

1. 32kg x 25 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 55kg 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

Static Backward Dumbbell Lunges L/R:

1. 10kg x 10 reps
2. 17,5kg x 10 reps
3. 20kg x 8 reps
4. 22,5kg x 6 reps

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

Panatta Leg Press:

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

Leg Extensions:

1. 35kg x 10 reps
2. 45kg x 10 reps
3. 55kg x 10 reps
4. 65kg x 10 reps
   #blog #Bodybuilding #Fitness

sergeant, 4 months ago to Blog Dutch

Chest & Abs

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 5 reps
6. 80kg x 5 reps
7. 70kg x 6 reps
8. 70kg x 6 reps
9. 60kg x 10 reps
10. 60kg x 10 reps

Flat Bench Press:

1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 5 reps
5. 70kg x 5 reps
6. 70kg x 5 reps
7. 60kg x 8 reps
8. 60kg x 8 reps
9. 60kg x 8 reps
10. 50kg x 12 reps (the last two were super slow)

Machine Flyes:

1. 45kg x 30 reps
2. 55kg x 20 reps
3. 65kg x 10 reps

Lying Leg Raises:
25, 20, 20, 15, 15, 15, 15, 15, 12 & 12 reps

Roman Chair Knee-ups:
4 x 15 reps

Lying Crunches:
4 x 50 crunch3s

Standing (cable) Ab Squeezes:
50kg - 4 x 10 seconds
#blog #Bodybuilding #Fitness

sergeant, 4 months ago to Blog Dutch

Back & Posterior Delts

Barbell Row:

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

Duo Lat Pulldown:

1. 40kg x 20 reps
2. 47kg x 15 reps
3. 54kg x 10 reps
4. 61kg x 10 reps

Machine Hack Bend over Row:

1. 50kg x 12 reps
2. 60kg x 10 reps
3. 70kg x 8 reps
4. 80kg x 6 reps

Iso Lateral High Row:

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

Wide grip Cable Row:

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

Iso Lateral Front Pulldown:

1. 40kg x 20 reps
2. 50kg x 18 reps
3. 60kg x 14 reps
4. 70kg x 10 reps

Reversed Cable Crossover:

1. 5kg x 25 reps
2. 7,5kg x 20 reps
3. 10kg x 15 reps
4. 10kg x 10 reps

Machine Reversed Flyes:

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

Reversed Peckdeck Flyes:

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

Lower Back:
Superman L/R 4x10 reps

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

sergeant, 4 months ago to art Dutch

#Art #Fantasy #Bodybuilding #Fitness #Muscular #Warrior

sergeant, 4 months ago to Blog Dutch

Shoulders, Legs & Calfs
(no belt or bandages)

Overhead Dumbbell Presses:

1. 10kg x 40 reps
2. 15kg x 30 reps
3. 20kg x 15 reps
4. 25kg x 6 reps

Dumbbell Laterals:

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

Machine Hack Overhead Presses:

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

Machine Laterals:

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

Lying Leg Curls:

1. 25kg x 30 reps
2. 40kg x 15 reps
3. 55kg x 10 reps
4. 55kg x 6 reps

Seated Leg Curls:

1. 40kg x 15 reps
2. 47kg x 15 reps
3. 55kg x 10 reps
4. 62kg x 6 reps

Panatta Leg Presses:

1. 50kg x 15 reps
2. 100kg x 15 reps
3. 150kg x 12 reps
4. 200kg x 10 reps
5. 250kg x 8 reps

Hack Squat:

1. MW x 10 reps
2. MW+20kg x 10 reps
3. MW+40kg x 10 reps
4. MW+60kg x 8 reps
5. MW+80kg x 6 reps

Incline Leg Press:

1. 150kg x 15 reps
2. 250kg x 15 reps
3. 350kg x 10 reps
4. 400kg x 8 reps

Bodyweight Standing Calf Raises:
300 reps

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

sergeant, 4 months ago to Blog Dutch

Chest & Abs

Flat Dumbbell Press:

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

Incline Dumbbell Presses:

1. 20kg x 15 reps
2. 22,5kg x 15 reps
3. 25kg x 10 reps
4. 27,5kg x 9 reps

Semi Incline Dumbbell Flyes:

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

Incline Bench Presses:

1. 40kg x 15 reps
2. 50kg x 14 reps
3. 60kg x 9 reps
4. 65kg x 6 reps

Supersets Decline (feet at 75cm elevation) Push ups & Hanging (rings) Reversed Crunches:

1. 15 & 20 reps
2. 12 & 20 reps
3. 10 & 15 reps
4. 10 & 10 reps

Supersets Lying Leg Raises & Superman L/R:
4 x 15 & 10 reps

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

sergeant, 5 months ago to Blog Dutch

Back & Posterior Delts

Pullups:
15, 10, 8 & 6 reps

Barbell Row:

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

Lat Pulldown:

1. 55kg x 15 reps
2. 62kg x 10 reps
3. 70kg x 8 reps
4. 78kg x 6 reps

Drax Row:

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

Resistance Band Pulldown:
4 x 10 hard squeezes

Resistance Band Band Over Row:
4 x 10 Hard Squeezes

Ristance Band Reversed Flyes:
20, 15, 9 & 6 reps

Resistance Band Face Pull:
4 xb10 reps

Reversed Dumbbell aflyes:

1. 7kg x 20 reps
2. 8kg x 20 reps
3. 9kg x 15 reps
4. 9kg x 9 reps

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

sergeant, 5 months ago to Blog Dutch

Quads & Calfs

Hack Squat:

1. MW x 20 reps
2. MW+20kg x 15 reps
3. MW+40kg x 12 reps
4. MW+60kg x 8 reps
5. MW+80kg x 8 reps
6. MW+100kg x 6 reps

Bodyweight Sissy Squats:
30, 20, 15 & 10 reps

Panatta Leg Press:

1. 50kg x 20 reps
2. 100kg x 15 reps
3. 150kg x 12 reps
4. 200kg x 6 reps

Leg Extensions:

1. 35kg x 12 reps
2. 55kg x 12 reps
3. 75kg x 10 reps
4. 95kg x 8 reps

LF Calf Extensions:

1. 45kg x 40 reps
2. 55kg x 20 reps
3. 65kg x 20 reps
4. 75kg x 15 reps

Horizontal (Leg Press) Calf Extensions (stack):

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

Seated Calf Raises:

1. 30kg x 20 reps
2. 50kg x 20 reps
3. 70kg x 15 reps
4. 80kg x 15 reps

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

sergeant, 5 months ago to Blog Dutch

Anterior & Lateral Deltoids, Hamstrings

Overhead Dumbbell Presses:

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

Dumbbell Laterals:

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

Overhead Barbell Presses:
1.. 20kg x 20 reps
2. 30kg x 15 reps
3. 40kg x 10 reps
4. 45kg x 6 reps

Iso Lateral Lying Leg Curls:

1. 10kg x 20 reps
2. 15kg x 15 reps
3. 20kg x 10 reps
4. 25kg x 10 reps
5. 30kg x 6 reps
6. (bonus) 20kg x 6 - n2 seconds- squeezes

Seated Leg Curls:

1. 35kg x 15 reps
2. 55kg x 10 reps
3. 75kg x 10 reps
4. 95kg x 6 reps
5. (bonus) 35kg x 8 -3 seconds- squeezes
6. (bonus) 35kg x 8 - 3 seconds- squeezes

Lying Leg Curls:

1. 20kg x 10 -3 seconds- squeezes
2. 25kg x 10 -3 seconds- squeezes
3. 32kg x 8 -3 seconds- squeezes

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

sergeant, 5 months ago to Blog Dutch

Abs, Chest & Triceps

Cable Crunches:

1. 40kg x 40 reps
2. 42,5kg x 30 reps
3. 45kg x 20 reps
4. 47,5kg x 15 reps

MTS Crunches:

1. 65kg x 30 reps
2. 75kg x 25 reps
3. 85kg x 20 reps
4. 95kg x 15 reps

Flat Bench Presses:

1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg x 7 reps
4. 90kg x 5 reps

Incline Bench Presses:

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

Flat Dumbbell Presses:

1. 25kg x 15 reps
2. 30kg x 9 reps
3. 35kg x 6 reps
4. 35kg x 5 reps

Flat Dumbbell Flyes:

1. 17,5kg x 10 reps
2. 20kg x 10 reps
3. 22,5kg x 10 reps
4. 25kg x 6 reps

LF Incline Chest Press:

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

Scull Crushers:

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

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

sergeant, 5 months ago to Blog Dutch

Back & Posterior Delts.

Barbell Row:

1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg x 8 reps

Iso Lateral High Row:

1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 15 reps
4. 80kg x 12 reps

Duo Cable Row:

1. 26kg x 20 reps
2. 33kg x 15 reps
3. 40kg x 12 reps
4. 47kg x 10 eeps

Lat Pulldown:

1. 40kg x 20 reps
2. 47kg x 15 reps
3. 55kg x 10 reps
4. 62kg x 8 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

Resistance band Overhead Pulldown:
4 x 10 hard squeezes

Resistance band Facepull (like a double Biceps):
10, 8, 8 & 8 reps

Reversed Dumbbell Flyes:

1. 6kg x 20 reps
2. 7kg x 15 reps
3. 8kg x 15 reps
4. 9kg x 10 reps

Lower Back Superman L/R:
4x10 reps

Lower Back Stretches:
10 minutes

#blog #Bodybuilding #Fitness

sergeant, 5 months ago to bodybuilding Dutch

In about an hour I will submit myself to the very last workout of 2023.
It will be a Leg Day.

Tomorrow wil be a 'pull day'.

Have fun y'all!

Iso Lateral Leg Curls:

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

Seated Leg Curls:

1. 35kg x 20 reps
2. 55kg x 15 reps
3. 75kg x 10 reps
4. 95kg x 8 reps

Lying Leg Curls:

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

Leg Extensions:

1. 32kg x 15 reps
2. 40kg x 10 reps
3. 55kg x 10 reps
4. 70kg x 10 reps

Back Squats:

1. 20kg x 20 reps
2. 50kg x 10 reps
3. 80kg x 10 reps
4. 110kg x 6 reps (dizzy)

Hack Squats:

1. MW+20kg x 10 reps
2. MW+40kg x 10 reps
3. MW+60kg x 10 reps
4. MW+80kg x 6 reps

Incline Leg Press:

1. 200kg x 15 reps
2. 250kg x 10 reps
3. 300kg x 10 reps
4. 350kg x 6 reps

Standing Bodyweight Calf Raises:
300 eeps
#Bodybuilding #Fitness #blog

sergeant, 5 months ago to Blog Dutch

Abs, Chest & Deltoids

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

Regular Crunches:
4x50 crunches

Planking:
4x60 seconds

Supersets Flat Dumbbell Presses & Laterals:

1. 20kg x 20 reps & 7,5kg x 15 reps
2. 25kg x 20 reps & 7,5kg x 15 reps
3. 30kg x 15 reps & 10kg x 10 reps
4. 35kg x 10 reps & 10kg x 10 reps
5. 40kg x 6 reps & 12,5kg x 8 reps

Incline Bench Press:

1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 6 reps

Supersets Dumbbell Flyes & Standing Overhead Dumbbell Presses:

1. 12,5kg x 15 reps & 12,5kg x 15 reps
2. 15kg x 10 reps & 15kg x 10 reps
3. 17,5kg x 10 reps & 17,5kg x 8 reps
4. 20kg x 10 reps & 20kg x 6 reps

Flat Bench Press:

1. 40kg x 20 reos
2. 50kg x 14 reps
3. 60kg x 8 reps
4. 60kg x 6 reps

Machine Laterals:

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

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

sergeant, 5 months ago to Blog Dutch

Back & Posterior Delts

Pullups:
15, 10, 6 & 6 reps

Barbell Row:

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

Duo Lat Pulldown:

1. 40kg x 15 reps
2. 47kg x 15 reps
3. 54kg x 10 reps
4. 61kg x 8 reps

LF Cable Row:

1. 40kg x 15 reps
2. 47kg x 12 reps
3. 54kg x 10 reps
4. 61kg x 8 reps

Supinated grip Overhead Pulldown:

1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 10 reps
4. 55kg x 8 reps

Seated DRAX Row:

1. 25kg x 15 reps
2. 32kg x 12 reps
3. 40kg x 10 reps
4. 47kg x 8 reps

Reversed Peckdeck Flyes:

1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 8 reps

Reversed Dumbbell Flyes:

1. 6kg x 15 reps
2. 7kg x 14 reps
3. 8kg x 12 reps
4. 9kg x 10 reps

Lower Back Superman L/R:
4x10

Stretching:
19 minutes
#blog #Bodybuilding #Fitness

sergeant, 5 months ago to Blog Dutch

Legs & Calfs

Squats:

1. 50kg x 10 reps
2. 80kg x 10 reps
3. 110kg x 8 reps
4. 120kg x 6 reps

Hack Squat:

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

Incline Leg Presses:

1. 200kg x 10 reps
2. 300kg x 10 reps
3. 350kg x 8 reos
4. 400kg x 6 reps

ATX Lying Leg Curls:

1. 15kg x 15 reps
2. 20kg x 10 reps
3. 25kg x 6 reps
4. 25kg x 6 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 10 reps
2. 32kg x 10 reps
3. 40kg x 8 reps
4. 47kg x 6 reps

Seated Toe Presses:

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

Horizontal Calf Extensions:

1. 65kg x 20 reps
2. 75kg x 15 reps
3. 85kg x 15 reps
4. 95kg x 15 reps

Seated Calf Raises:

1. 20kg x 20 reps
2. 35kg x 18 reps
3. 45kg x 15 reps
4. 50kg x 15 reps

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

sergeant, 5 months ago to Blog Dutch

Abs, Chest & Deltoids

Hanging (rings) Reversed Crunches:
30, 20, 15 & 10 reps

MTS Crunches:

1. 55kg x 30 reps
2. 65kg x 20 reps
3. 75kg x 15 reps
4. 85kg x 12 reps

Iso-Lateral Bench Press (seated):

1. 30kg x 20 reps
2. 40kg x 15 reps
3. 50kg x 10 reps
4. 60kg x 6 reps

LF Chest Press:

1. 35kg x 20 reps
2. 45kg x 15 reps
3. 55kg x 10 reps
4. 65kg x 6 reps

Flat Dumbbell Presses:

1. 20kg x 10 reps
2. 25kg x 10 reps
3. 30kg x 7 reps
4. 32,5kg x 6 reps

Incline Bench Press:

1. 40kg x 20 reps
2. 50kg x 12 reps
3. 60kg x 8 reps
4. 65kg x 6 reps

Dumbbell Laterals:

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

LF Shoulder Press:

1. 25kg x 15 reps
2. 35kg x 12 reps
3. 45kg x 6 reps
4. 45kg x 6 reps

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

sergeant, 5 months ago to bodybuilding Dutch

First image from the Road House remake shows off Jake Gyllenhaal’s latest physique transformation – and he looks shredded.
#Bodybuilding #Fitness

https://generationiron.com/jake-gyllenhaal-ripped-physique-road-house/

sergeant, 5 months ago to Blog Dutch

And that's the 6th day in a row...

Back, Shoulders & Biceps.

Cable Row:

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

Duo Lat Pulldown:

1. 33kg x 20 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 54kg x 10 reps

LF Machine Row:

1. 35kg x 15 reps
2. 45kg x 12 reps
3. 55kg x 10 reps
4. 65kg x 6 reps

Iso-Lateral High Row:

1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 12 reps
4. 80kg x 10 reps

Reversed Cable Crossover:

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

Machine Reversed Flyes:

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

MTS Shoulder Press:

1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg x 10 reps
4. 110kg 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

Straight Bar Spider Curls:

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

Hyper Extensions:
4 x 10 reps

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

sergeant, 5 months ago to Blog Dutch

Legs & Calfs

BackbSquat:

1. 50kg x 10 reps
2. 80kg x 10 reps
3. 110kg x 6 reps
4. 120kg x 6 reps

Incline Leg Press:

1. 200kg x 10 reps
2. 300kg x 10 reps
3. 350kg x 10 reps
4. 400kg x 10 reps

Leg Extensions:

1. 35kg x 20 reps
2. 55kg x 20 reps
3. 75kg x 15 reps
4. 95kg x 10 reps

Seated Leg Curls:

1. 35kg x 20 reps
2. 55kg x 15 reps
3. 75kg x 10 reps
4. 95kg x 6 repa

Lying Leg Curls:

1. 32kg x 10 reps
2. 40kg x 10 reps
3. 47kg x 8 reps

Standing Bodyweight Calf Raises:
300 reps

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

TheGymNerd, 5 months ago to food

More #food more #power 💪 🦵

Yesterday the 140kg #deadlift went much better but I did not get enough sleep the last days. Conditions are never perfect... at least the constant feeling of dizziness is gone.

I know it's not a #bodybuilding #exercise but I still want to include it in my #training

#gym #muscle #gymprogress #workout

A video of me deadliftig 140kg