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#bodybuilding — Public Fediverse posts

Live and recent posts from across the Fediverse tagged #bodybuilding, aggregated by home.social.

  1. Shoulders, Hamstrings & Biceps

    Overhead Barbell Presses:
    1. 30kg x 20
    2. 40kg x 15
    3. 50kg x 10
    4. 60kg (132lbs) x 6

    Dumbbell Laterals:
    1. 5kg x 20
    2. 5kg x 20
    3. 7,5kg (17lbs) x 15
    4. 7,5kg x 15

    Dumbbell Shrugs:
    1. 30kg (66lbs) x 10
    2. 35kg (77lbs) x 10
    3. 37,5kg (83lbs) x 10
    4. 40kg (88lbs) x 8

    Stiff Leg Dumbbell Deadlifts:
    1. 15kg x 15
    2. 17,5kg x 12
    3. 20kg x 10
    4. 22,5kg (50lbs) x 10

    Seated Leg Curls:
    1. 20kg x 30
    2. 35kg x 20
    3. 50kg x 20
    4. 65kg (143lbs) x 10

    Lying Leg Curls:
    1. 20kg x 10
    2. 27,5kg x 10
    3. 35kg x 10
    4. 42,5kg (94lbs) x 6

    Concentration Iso-lateral Alternating L/R Leg Curls:
    5kg - 4 x 10

    Dumbbell Concentration Curls:
    1. 5kg x 20
    2. 7,5kg x 15
    3. 10kg x 12
    4. 12,5kg (28lbs) x 10

    Biarbell Draw Curls:
    1. 20kg (44lbs) x 10
    2. 20kg x 10
    3. 25kg (55lbs) x 10
    4. 25kg x 10
    #blog #bodybuilding #fitness #MentalHealth

  2. Shoulders, Hamstrings & Biceps

    Overhead Barbell Presses:
    1. 30kg x 20
    2. 40kg x 15
    3. 50kg x 10
    4. 60kg (132lbs) x 6

    Dumbbell Laterals:
    1. 5kg x 20
    2. 5kg x 20
    3. 7,5kg (17lbs) x 15
    4. 7,5kg x 15

    Dumbbell Shrugs:
    1. 30kg (66lbs) x 10
    2. 35kg (77lbs) x 10
    3. 37,5kg (83lbs) x 10
    4. 40kg (88lbs) x 8

    Stiff Leg Dumbbell Deadlifts:
    1. 15kg x 15
    2. 17,5kg x 12
    3. 20kg x 10
    4. 22,5kg (50lbs) x 10

    Seated Leg Curls:
    1. 20kg x 30
    2. 35kg x 20
    3. 50kg x 20
    4. 65kg (143lbs) x 10

    Lying Leg Curls:
    1. 20kg x 10
    2. 27,5kg x 10
    3. 35kg x 10
    4. 42,5kg (94lbs) x 6

    Concentration Iso-lateral Alternating L/R Leg Curls:
    5kg - 4 x 10

    Dumbbell Concentration Curls:
    1. 5kg x 20
    2. 7,5kg x 15
    3. 10kg x 12
    4. 12,5kg (28lbs) x 10

    Biarbell Draw Curls:
    1. 20kg (44lbs) x 10
    2. 20kg x 10
    3. 25kg (55lbs) x 10
    4. 25kg x 10
    #blog #bodybuilding #fitness #MentalHealth

  3. Shoulders, Hamstrings & Biceps

    Overhead Barbell Presses:
    1. 30kg x 20
    2. 40kg x 15
    3. 50kg x 10
    4. 60kg (132lbs) x 6

    Dumbbell Laterals:
    1. 5kg x 20
    2. 5kg x 20
    3. 7,5kg (17lbs) x 15
    4. 7,5kg x 15

    Dumbbell Shrugs:
    1. 30kg (66lbs) x 10
    2. 35kg (77lbs) x 10
    3. 37,5kg (83lbs) x 10
    4. 40kg (88lbs) x 8

    Stiff Leg Dumbbell Deadlifts:
    1. 15kg x 15
    2. 17,5kg x 12
    3. 20kg x 10
    4. 22,5kg (50lbs) x 10

    Seated Leg Curls:
    1. 20kg x 30
    2. 35kg x 20
    3. 50kg x 20
    4. 65kg (143lbs) x 10

    Lying Leg Curls:
    1. 20kg x 10
    2. 27,5kg x 10
    3. 35kg x 10
    4. 42,5kg (94lbs) x 6

    Concentration Iso-lateral Alternating L/R Leg Curls:
    5kg - 4 x 10

    Dumbbell Concentration Curls:
    1. 5kg x 20
    2. 7,5kg x 15
    3. 10kg x 12
    4. 12,5kg (28lbs) x 10

    Biarbell Draw Curls:
    1. 20kg (44lbs) x 10
    2. 20kg x 10
    3. 25kg (55lbs) x 10
    4. 25kg x 10
    #blog #bodybuilding #fitness #MentalHealth

  4. Shoulders, Hamstrings & Biceps

    Overhead Barbell Presses:
    1. 30kg x 20
    2. 40kg x 15
    3. 50kg x 10
    4. 60kg (132lbs) x 6

    Dumbbell Laterals:
    1. 5kg x 20
    2. 5kg x 20
    3. 7,5kg (17lbs) x 15
    4. 7,5kg x 15

    Dumbbell Shrugs:
    1. 30kg (66lbs) x 10
    2. 35kg (77lbs) x 10
    3. 37,5kg (83lbs) x 10
    4. 40kg (88lbs) x 8

    Stiff Leg Dumbbell Deadlifts:
    1. 15kg x 15
    2. 17,5kg x 12
    3. 20kg x 10
    4. 22,5kg (50lbs) x 10

    Seated Leg Curls:
    1. 20kg x 30
    2. 35kg x 20
    3. 50kg x 20
    4. 65kg (143lbs) x 10

    Lying Leg Curls:
    1. 20kg x 10
    2. 27,5kg x 10
    3. 35kg x 10
    4. 42,5kg (94lbs) x 6

    Concentration Iso-lateral Alternating L/R Leg Curls:
    5kg - 4 x 10

    Dumbbell Concentration Curls:
    1. 5kg x 20
    2. 7,5kg x 15
    3. 10kg x 12
    4. 12,5kg (28lbs) x 10

    Biarbell Draw Curls:
    1. 20kg (44lbs) x 10
    2. 20kg x 10
    3. 25kg (55lbs) x 10
    4. 25kg x 10
    #blog #bodybuilding #fitness #MentalHealth

  5. Shoulders, Hamstrings & Biceps

    Overhead Barbell Presses:
    1. 30kg x 20
    2. 40kg x 15
    3. 50kg x 10
    4. 60kg (132lbs) x 6

    Dumbbell Laterals:
    1. 5kg x 20
    2. 5kg x 20
    3. 7,5kg (17lbs) x 15
    4. 7,5kg x 15

    Dumbbell Shrugs:
    1. 30kg (66lbs) x 10
    2. 35kg (77lbs) x 10
    3. 37,5kg (83lbs) x 10
    4. 40kg (88lbs) x 8

    Stiff Leg Dumbbell Deadlifts:
    1. 15kg x 15
    2. 17,5kg x 12
    3. 20kg x 10
    4. 22,5kg (50lbs) x 10

    Seated Leg Curls:
    1. 20kg x 30
    2. 35kg x 20
    3. 50kg x 20
    4. 65kg (143lbs) x 10

    Lying Leg Curls:
    1. 20kg x 10
    2. 27,5kg x 10
    3. 35kg x 10
    4. 42,5kg (94lbs) x 6

    Concentration Iso-lateral Alternating L/R Leg Curls:
    5kg - 4 x 10

    Dumbbell Concentration Curls:
    1. 5kg x 20
    2. 7,5kg x 15
    3. 10kg x 12
    4. 12,5kg (28lbs) x 10

    Biarbell Draw Curls:
    1. 20kg (44lbs) x 10
    2. 20kg x 10
    3. 25kg (55lbs) x 10
    4. 25kg x 10
    #blog #bodybuilding #fitness #MentalHealth

  6. Dehydration strips your joints of essential fluid and compromises muscle fullness far more than most lifters realize. Discover how optimizing water intake and key electrolytes transforms joint comfort.
    ​Read the hydration guide on our website:
    🔗 muscle.thedad.de/the-cheapest-
    ​#maturemuscle #bodybuilding #hydration #jointhealth #fitnessover40 #muscledads #muscledaddies

  7. Dehydration strips your joints of essential fluid and compromises muscle fullness far more than most lifters realize. Discover how optimizing water intake and key electrolytes transforms joint comfort.
    ​Read the hydration guide on our website:
    🔗 muscle.thedad.de/the-cheapest-
    ​#maturemuscle #bodybuilding #hydration #jointhealth #fitnessover40 #muscledads #muscledaddies

  8. Dad-of-three celeb personal trainer, 48, ‘drops dead’ during gym workout

    A celebrity personal trainer and bodybuilding champion has died after collapsing mid-workout at a gym, just hours after…
    #NewsBeep #News #Fitness #BodyBuilding #Health #InTheNews #Injuries #IrishDailyStar #UK #UnitedKingdom #Workout
    newsbeep.com/uk/763240/

  9. Chest, Abs & Calfs

    Cable Flyes:
    1. 15kg x 30
    2. 20kg x 25
    3. 25kg x 20
    4. 30kg (66lbs) x 15

    Dumbbell Flyes:
    1. 10kg x 15
    2. 12,5kg x 15
    3. 15kg (33lbs) x 15
    4. 17,5kg (39lbs) x 10

    Seated Cable Motion Flyes::
    1. 20kg x 10
    2. 20kg x 15
    3. 25kg x 12
    4. 30kg (66lbs) x 10

    MTS Crunches:
    1. 45kg x 50
    2. 55kg x 30
    3. 55kg x 30
    4. 65kg (143lbs) x 30

    Standing Cable Crunches:
    1. 25kg x 30
    2. 30kg x 30
    3. 35kg x 30
    4. 40kg (88lbs) x 20

    Lying Leg Raises:
    4 x 15

    Obliques L/R:
    4 x 30

    Standing Calf Machine:
    1. 45kg x 40
    2. 55kg x 30
    3. 65kg x 20
    4. 75kg (165lbs) x 20

    Machine Hack Calf Raises:
    1. 50kg x 30
    2. 75kg x 20
    3. 100kg x 15
    4. 125kg (276lbs) x 15

    Seated Calf Machine:
    1. 25kg x 20
    2. 25kg x 18
    3. 35kg (77lbs) x 15
    4. 35kg x 15
    #blog #bodybuilding #fitness #MentalHealth

  10. Chest, Abs & Calfs

    Cable Flyes:
    1. 15kg x 30
    2. 20kg x 25
    3. 25kg x 20
    4. 30kg (66lbs) x 15

    Dumbbell Flyes:
    1. 10kg x 15
    2. 12,5kg x 15
    3. 15kg (33lbs) x 15
    4. 17,5kg (39lbs) x 10

    Seated Cable Motion Flyes::
    1. 20kg x 10
    2. 20kg x 15
    3. 25kg x 12
    4. 30kg (66lbs) x 10

    MTS Crunches:
    1. 45kg x 50
    2. 55kg x 30
    3. 55kg x 30
    4. 65kg (143lbs) x 30

    Standing Cable Crunches:
    1. 25kg x 30
    2. 30kg x 30
    3. 35kg x 30
    4. 40kg (88lbs) x 20

    Lying Leg Raises:
    4 x 15

    Obliques L/R:
    4 x 30

    Standing Calf Machine:
    1. 45kg x 40
    2. 55kg x 30
    3. 65kg x 20
    4. 75kg (165lbs) x 20

    Machine Hack Calf Raises:
    1. 50kg x 30
    2. 75kg x 20
    3. 100kg x 15
    4. 125kg (276lbs) x 15

    Seated Calf Machine:
    1. 25kg x 20
    2. 25kg x 18
    3. 35kg (77lbs) x 15
    4. 35kg x 15
    #blog #bodybuilding #fitness #MentalHealth

  11. Chest, Abs & Calfs

    Cable Flyes:
    1. 15kg x 30
    2. 20kg x 25
    3. 25kg x 20
    4. 30kg (66lbs) x 15

    Dumbbell Flyes:
    1. 10kg x 15
    2. 12,5kg x 15
    3. 15kg (33lbs) x 15
    4. 17,5kg (39lbs) x 10

    Seated Cable Motion Flyes::
    1. 20kg x 10
    2. 20kg x 15
    3. 25kg x 12
    4. 30kg (66lbs) x 10

    MTS Crunches:
    1. 45kg x 50
    2. 55kg x 30
    3. 55kg x 30
    4. 65kg (143lbs) x 30

    Standing Cable Crunches:
    1. 25kg x 30
    2. 30kg x 30
    3. 35kg x 30
    4. 40kg (88lbs) x 20

    Lying Leg Raises:
    4 x 15

    Obliques L/R:
    4 x 30

    Standing Calf Machine:
    1. 45kg x 40
    2. 55kg x 30
    3. 65kg x 20
    4. 75kg (165lbs) x 20

    Machine Hack Calf Raises:
    1. 50kg x 30
    2. 75kg x 20
    3. 100kg x 15
    4. 125kg (276lbs) x 15

    Seated Calf Machine:
    1. 25kg x 20
    2. 25kg x 18
    3. 35kg (77lbs) x 15
    4. 35kg x 15
    #blog #bodybuilding #fitness #MentalHealth

  12. Chest, Abs & Calfs

    Cable Flyes:
    1. 15kg x 30
    2. 20kg x 25
    3. 25kg x 20
    4. 30kg (66lbs) x 15

    Dumbbell Flyes:
    1. 10kg x 15
    2. 12,5kg x 15
    3. 15kg (33lbs) x 15
    4. 17,5kg (39lbs) x 10

    Seated Cable Motion Flyes::
    1. 20kg x 10
    2. 20kg x 15
    3. 25kg x 12
    4. 30kg (66lbs) x 10

    MTS Crunches:
    1. 45kg x 50
    2. 55kg x 30
    3. 55kg x 30
    4. 65kg (143lbs) x 30

    Standing Cable Crunches:
    1. 25kg x 30
    2. 30kg x 30
    3. 35kg x 30
    4. 40kg (88lbs) x 20

    Lying Leg Raises:
    4 x 15

    Obliques L/R:
    4 x 30

    Standing Calf Machine:
    1. 45kg x 40
    2. 55kg x 30
    3. 65kg x 20
    4. 75kg (165lbs) x 20

    Machine Hack Calf Raises:
    1. 50kg x 30
    2. 75kg x 20
    3. 100kg x 15
    4. 125kg (276lbs) x 15

    Seated Calf Machine:
    1. 25kg x 20
    2. 25kg x 18
    3. 35kg (77lbs) x 15
    4. 35kg x 15
    #blog #bodybuilding #fitness #MentalHealth

  13. Chest, Abs & Calfs

    Cable Flyes:
    1. 15kg x 30
    2. 20kg x 25
    3. 25kg x 20
    4. 30kg (66lbs) x 15

    Dumbbell Flyes:
    1. 10kg x 15
    2. 12,5kg x 15
    3. 15kg (33lbs) x 15
    4. 17,5kg (39lbs) x 10

    Seated Cable Motion Flyes::
    1. 20kg x 10
    2. 20kg x 15
    3. 25kg x 12
    4. 30kg (66lbs) x 10

    MTS Crunches:
    1. 45kg x 50
    2. 55kg x 30
    3. 55kg x 30
    4. 65kg (143lbs) x 30

    Standing Cable Crunches:
    1. 25kg x 30
    2. 30kg x 30
    3. 35kg x 30
    4. 40kg (88lbs) x 20

    Lying Leg Raises:
    4 x 15

    Obliques L/R:
    4 x 30

    Standing Calf Machine:
    1. 45kg x 40
    2. 55kg x 30
    3. 65kg x 20
    4. 75kg (165lbs) x 20

    Machine Hack Calf Raises:
    1. 50kg x 30
    2. 75kg x 20
    3. 100kg x 15
    4. 125kg (276lbs) x 15

    Seated Calf Machine:
    1. 25kg x 20
    2. 25kg x 18
    3. 35kg (77lbs) x 15
    4. 35kg x 15
    #blog #bodybuilding #fitness #MentalHealth

  14. My controversial feature on skipping leg day won a national Maury R. Edwards Award this spring.

    #tv #news #health #fitness #bodybuilding

  15. My controversial feature on skipping leg day won a national Maury R. Edwards Award this spring.

    #tv #news #health #fitness #bodybuilding

  16. My controversial feature on skipping leg day won a national Maury R. Edwards Award this spring.

    #tv #news #health #fitness #bodybuilding

  17. My controversial feature on skipping leg day won a national Maury R. Edwards Award this spring.

    #tv #news #health #fitness #bodybuilding

  18. My controversial feature on skipping leg day won a national Maury R. Edwards Award this spring.

    #tv #news #health #fitness #bodybuilding

  19. Back & Posterior Delts

    Lat Pulldown & Resistance Band Adduction:
    1. 42,5kg x 20 reps en 10 reps
    2. 54kg x 15 reps en 10vreps
    3. 68kg x 12 reps & 10 reps
    4. 82kg (181lbs) x 8 reps & 10 reps

    Overhead Pulldown & Reverse Peckdeck Flyes:
    1. 40kg x 15 reps & 25kg x 10 reps
    2. 47kg x 12 reps & 32kg x 10 reps
    3. 54kg x 10 reps & 40 kg x 8 reps
    4. 61kg (134lbs) x 10 reps & 47kg (104lbs) x 6 reps

    DRAX Row:
    1. 32kg x 15 reps
    2. 40kg x 12 reps
    3. 47kg x 10 reps
    4. 62kg (137lbs) x 6 reps

    Duo Cable Row:
    1. 33kg x 20 reps
    2. 47kg x 15 reps
    3. 54kg x 10 reps
    4. 61kg (134lbs) x 8 reps

    Duo Lat Pulldown:
    1. 33kg x 15 reps
    2. 40kg x 12 reps
    3. 47kg x 8 reps
    54kg (119lbs) x 8 reps

    MTS High Row:
    1. 50kg x 12 reps
    2. 60kg x 10 reps
    3. 70kg (154lbs) x 8 reps
    4. 70kg x 6 reps

    Reverse Cable Flyes:
    1. 2,5kg x 20 reps
    2. 5kg x 18 reps
    3. 7,5kg (17lbs) x 10 reps
    4. 10kg (22lbs) x 10 reps

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

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

    Deadlifts:
    1. 60kg x 10 reps
    2. 80kg x 8 reps
    3. 100kg x 6 reps
    4. 120kg x 4 reps
    5. 140kg (309lbs) x 2 reps
    #blog #fitness #bodybuilding #MentalHealth

  20. Back & Posterior Delts

    Lat Pulldown & Resistance Band Adduction:
    1. 42,5kg x 20 reps en 10 reps
    2. 54kg x 15 reps en 10vreps
    3. 68kg x 12 reps & 10 reps
    4. 82kg (181lbs) x 8 reps & 10 reps

    Overhead Pulldown & Reverse Peckdeck Flyes:
    1. 40kg x 15 reps & 25kg x 10 reps
    2. 47kg x 12 reps & 32kg x 10 reps
    3. 54kg x 10 reps & 40 kg x 8 reps
    4. 61kg (134lbs) x 10 reps & 47kg (104lbs) x 6 reps

    DRAX Row:
    1. 32kg x 15 reps
    2. 40kg x 12 reps
    3. 47kg x 10 reps
    4. 62kg (137lbs) x 6 reps

    Duo Cable Row:
    1. 33kg x 20 reps
    2. 47kg x 15 reps
    3. 54kg x 10 reps
    4. 61kg (134lbs) x 8 reps

    Duo Lat Pulldown:
    1. 33kg x 15 reps
    2. 40kg x 12 reps
    3. 47kg x 8 reps
    54kg (119lbs) x 8 reps

    MTS High Row:
    1. 50kg x 12 reps
    2. 60kg x 10 reps
    3. 70kg (154lbs) x 8 reps
    4. 70kg x 6 reps

    Reverse Cable Flyes:
    1. 2,5kg x 20 reps
    2. 5kg x 18 reps
    3. 7,5kg (17lbs) x 10 reps
    4. 10kg (22lbs) x 10 reps

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

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

    Deadlifts:
    1. 60kg x 10 reps
    2. 80kg x 8 reps
    3. 100kg x 6 reps
    4. 120kg x 4 reps
    5. 140kg (309lbs) x 2 reps
    #blog #fitness #bodybuilding #MentalHealth

  21. Back & Posterior Delts

    Lat Pulldown & Resistance Band Adduction:
    1. 42,5kg x 20 reps en 10 reps
    2. 54kg x 15 reps en 10vreps
    3. 68kg x 12 reps & 10 reps
    4. 82kg (181lbs) x 8 reps & 10 reps

    Overhead Pulldown & Reverse Peckdeck Flyes:
    1. 40kg x 15 reps & 25kg x 10 reps
    2. 47kg x 12 reps & 32kg x 10 reps
    3. 54kg x 10 reps & 40 kg x 8 reps
    4. 61kg (134lbs) x 10 reps & 47kg (104lbs) x 6 reps

    DRAX Row:
    1. 32kg x 15 reps
    2. 40kg x 12 reps
    3. 47kg x 10 reps
    4. 62kg (137lbs) x 6 reps

    Duo Cable Row:
    1. 33kg x 20 reps
    2. 47kg x 15 reps
    3. 54kg x 10 reps
    4. 61kg (134lbs) x 8 reps

    Duo Lat Pulldown:
    1. 33kg x 15 reps
    2. 40kg x 12 reps
    3. 47kg x 8 reps
    54kg (119lbs) x 8 reps

    MTS High Row:
    1. 50kg x 12 reps
    2. 60kg x 10 reps
    3. 70kg (154lbs) x 8 reps
    4. 70kg x 6 reps

    Reverse Cable Flyes:
    1. 2,5kg x 20 reps
    2. 5kg x 18 reps
    3. 7,5kg (17lbs) x 10 reps
    4. 10kg (22lbs) x 10 reps

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

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

    Deadlifts:
    1. 60kg x 10 reps
    2. 80kg x 8 reps
    3. 100kg x 6 reps
    4. 120kg x 4 reps
    5. 140kg (309lbs) x 2 reps
    #blog #fitness #bodybuilding #MentalHealth

  22. Back & Posterior Delts

    Lat Pulldown & Resistance Band Adduction:
    1. 42,5kg x 20 reps en 10 reps
    2. 54kg x 15 reps en 10vreps
    3. 68kg x 12 reps & 10 reps
    4. 82kg (181lbs) x 8 reps & 10 reps

    Overhead Pulldown & Reverse Peckdeck Flyes:
    1. 40kg x 15 reps & 25kg x 10 reps
    2. 47kg x 12 reps & 32kg x 10 reps
    3. 54kg x 10 reps & 40 kg x 8 reps
    4. 61kg (134lbs) x 10 reps & 47kg (104lbs) x 6 reps

    DRAX Row:
    1. 32kg x 15 reps
    2. 40kg x 12 reps
    3. 47kg x 10 reps
    4. 62kg (137lbs) x 6 reps

    Duo Cable Row:
    1. 33kg x 20 reps
    2. 47kg x 15 reps
    3. 54kg x 10 reps
    4. 61kg (134lbs) x 8 reps

    Duo Lat Pulldown:
    1. 33kg x 15 reps
    2. 40kg x 12 reps
    3. 47kg x 8 reps
    54kg (119lbs) x 8 reps

    MTS High Row:
    1. 50kg x 12 reps
    2. 60kg x 10 reps
    3. 70kg (154lbs) x 8 reps
    4. 70kg x 6 reps

    Reverse Cable Flyes:
    1. 2,5kg x 20 reps
    2. 5kg x 18 reps
    3. 7,5kg (17lbs) x 10 reps
    4. 10kg (22lbs) x 10 reps

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

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

    Deadlifts:
    1. 60kg x 10 reps
    2. 80kg x 8 reps
    3. 100kg x 6 reps
    4. 120kg x 4 reps
    5. 140kg (309lbs) x 2 reps
    #blog #fitness #bodybuilding #MentalHealth

  23. Back & Posterior Delts

    Lat Pulldown & Resistance Band Adduction:
    1. 42,5kg x 20 reps en 10 reps
    2. 54kg x 15 reps en 10vreps
    3. 68kg x 12 reps & 10 reps
    4. 82kg (181lbs) x 8 reps & 10 reps

    Overhead Pulldown & Reverse Peckdeck Flyes:
    1. 40kg x 15 reps & 25kg x 10 reps
    2. 47kg x 12 reps & 32kg x 10 reps
    3. 54kg x 10 reps & 40 kg x 8 reps
    4. 61kg (134lbs) x 10 reps & 47kg (104lbs) x 6 reps

    DRAX Row:
    1. 32kg x 15 reps
    2. 40kg x 12 reps
    3. 47kg x 10 reps
    4. 62kg (137lbs) x 6 reps

    Duo Cable Row:
    1. 33kg x 20 reps
    2. 47kg x 15 reps
    3. 54kg x 10 reps
    4. 61kg (134lbs) x 8 reps

    Duo Lat Pulldown:
    1. 33kg x 15 reps
    2. 40kg x 12 reps
    3. 47kg x 8 reps
    54kg (119lbs) x 8 reps

    MTS High Row:
    1. 50kg x 12 reps
    2. 60kg x 10 reps
    3. 70kg (154lbs) x 8 reps
    4. 70kg x 6 reps

    Reverse Cable Flyes:
    1. 2,5kg x 20 reps
    2. 5kg x 18 reps
    3. 7,5kg (17lbs) x 10 reps
    4. 10kg (22lbs) x 10 reps

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

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

    Deadlifts:
    1. 60kg x 10 reps
    2. 80kg x 8 reps
    3. 100kg x 6 reps
    4. 120kg x 4 reps
    5. 140kg (309lbs) x 2 reps
    #blog #fitness #bodybuilding #MentalHealth

  24. Sylvester Stallone – „Staying Alive“ (1983)

    Ich habe damals kaum etwas mehr verachtet als „Disco“. Also nicht den Ort (Grüße gehen raus, an alle, die sich noch an „Sigi’s Kalei“ auf der Steeler Straße erinnern!), aber das Genre. Das war für mich ein rotes Tuch. Ich war (Punk-)Rocker! Doch irgendwann musste ich mir eingestehen, dass Pop sich für solche alten Fronten nicht mehr interessiert. Er wartet einfach geduldig. Und eines Tages summe ich plötzlich einen Bee-Gees-Refrain, obwohl ich mir geschworen hatte, niemals einen Bee-Gees-Refrain zu summen. (ARTE, Wh.)

    Zum Blog: nexxtpress.de/mediathekperlen/
  25. Cardio & Legs

    Stationary Bike:
    300 calories, 33 minutes

    Leg Extensions:
    1. 20kg x 20 reps
    2. 35kg x 15 reps
    3. 50kg x 10 reps
    4. 65kg (143lbs) x 10 reps

    Back Squat (formality):
    1. BW x 20 reps
    2. 20kg x 10 reps
    3. 40kg x 10 reps
    4. 60kg x 10 reps
    5. 80kg (176lbs) x 10 reps

    Panatta Leg Press:
    1. 50kg x 10 reps
    2. 75kg x 10 reps
    3. 100kg x 10 reps
    4. 125kg x 10 reps
    5. 150kg x 10 reps
    6. 175kg (386lbs) x 10 reps
    7. 200kg (440lbs) x 8 reps

    Lying Leg Curls:
    1. 20kg x 15 reps
    2. 27,5kg x 10 reps
    3. 35kg x 10 reps
    4. 42,5kg x 10 reps

    Seated Leg Curls:
    1. 27,5 g x 15 reps
    2. 42,5kg x 15 reps
    3. 65kg x 10vreps
    4. 80kg x 8 reps

    Leg extensions:
    1. 35kg x 10 reps
    2. 50kg x 10 reps
    3. 65kg (143lbs) x 10 reps
    #blog #bodybuilding #fitness #mentalhealt