#bodybuilding — Public Fediverse posts

Making contact after my vacation.
Posterior Delts, Back & Cardio.

Resistance Band Abductions:
6 x 10 seconds static squeezes

Static Reverse Oeckdeck Flyes:
1. 20kg - 10 x 5 seconds
2. 25kg - 10 x 5 seconds
3. 32kg - 8 x 5 seconds
4. 32kg (71lbs) - 8 x 5 seconds

Lat Pulldown:
1. 40kg x 15 reps
2. 47kg x 12 reps
3. 54kg x 8 reps
4. 61kg (134lbs) x 8 reps

DRAX Row:
1. 25kg x 15 reps
2. 32kg x 12 reps
3. 40kg (88lbs) x 10 reps
4. 47kg (104lbs) x 8 reps

Supine Front Pulldown:
1. 30kg x 12 reps
2. 40kg x 10 reps
3. 50kg x 8 reps
4. 60kg (146lbs) x 8 reps

Deadlifts:
1. 60kg x 10 reps
2. 90kg x 8 reps
3. 120kg (265lbs) x 6 reps

15 minutes of cycling.
#blog #bodybuilding #fitness #MentalHealth

In ‘Test,’ queer bodybuilders and their struggles finally take center stage

https://web.brid.gy/r/https://www.advocate.com/arts-entertainment/test-film-explores-queer-bodybuilding

In meiner Fitness-Kolumne "Der Quälgeist" stelle ich ein kompaktes Grundlagenprogramm für den Oberkörper vor, das Kraft & Ausdauer kombiniert und nur mit Kurzhanteln sowie einer Hantelbank, ohne Geräte-Hopping, in einer Stunde im Gym durchgeführt werden kann: "Originell ist das Programm nicht – im Gegenteil: Es besteht fast ausschliesslich aus klassischen Übungen. Diese haben jedoch einen Vorteil: Sie sind Klassiker, weil sie leisten, was sie versprechen. Im Geflirre ständig wechselnder Trainingshypes tut es gut, sich hin und wieder auf die Grundlagen zu besinnen."

#Fitness #Bodybuilding #Kraftsport #Gym

https://www.schweizermonat.ch/kein-gerate-hopping-das-minimalistische-1-stunden-oberkorpertraining-2/

Harry Gelbfarb gründet in Schweinfurt 1956 das erste Bodybuilding-Studio.
10 Mark pro Monat kostet eine Mitgliedschaft, was damals ziemlich viel war: Etwa 10 Prozent eines damaligen Lehrlingsgehalts. Finanziell läufts trotz seiner Idee nicht richtig rund für Harry.
Aber: 1961 kann er trotzdem ein weiteres Studio in Nürnberg gründen. Der richtige Gym-Hype beginnt aber erst mit Arnold Schwarzenegger in den 1960ern.

#gym #Geschichte #bodybuilding #wahr_so

https://www.funk.net/formate/wahrso-12384/instagram/wahrso-32812/beitrag/2208155

The Secret to Muscle Gains? Sleep More 😴💪 ⁣⁣
⁣⁣
⁣⁣
⁣Follow @biohackingpathway for more⁣
⁣
⁣
⁣⁣
#health #musclegrowth #sleepforgains #fitness #bodybuilding #sleephealth #resistancetraining #protein #fitnessmotivation #healthtips #musclebuilding #recovery #sleepdeprivation

Legs (last workout before my vacation)

Leg Press:
1. 100kg x 30 & 15 reps (warming up)
2. 200kg x 15 reps
3. 300kg (660lbs) x 10 reps
4. 400kg (881lbs) x 10 reps

Iso-lateral Leg Press L/R:
1. 50kg x 15 reps
2. 80kg x 12 reps
3. 100kg (220lbs) x 10 reps
4. 139kg (287lbs) x 8 reps

Leg Extensions:
1. 27,5kg x 15 reps
2. 42,5kg x 15 reps
3. 57,5kg x 12 reps
4. 80kg (176lbs) x 10 reps

Seated Leg Curls:
1. 27,5kg x 40 reps
2. 50kg x 20 reps
3. 72,5kg (160lbs) x 10 reps
4. 95kg (209lbs) x 8 reps

Standing Calf Machine:
1. 55kg x 30 reps
2. 75kg x 20 reps
3. 95kg (209lbs) x 15 reps
4. 95kg x 15 reps

Seated Calf Machine:
1. 20kg x 20 reps
2. 40kg x 20 reps
3. 60kg (132lbs) x 18 reps
4. 70kg (154lbs) x 15 reps
#Blog #bodybuilding #fitness #MentalHealth

Chest & Abs

Flat Dumbbell Presses:
1. 20kg x 20 reps
2. 30kg (66lbs) x 15 reps
3. 40kg (88lbs) x 6 reps
4. 40kg x 6 reps

Flat Bench Presses:
1. 40kg x 15 reps
2. 60kg x 12 reps
3. 70kg (154lbs) x 8 reps
4. 70kg x 10 reps

Cable Motion Presses:
1. 20kg x 20 reps
2. 30kg x 15 reps
3. 42,5kg (94lbs) x 12 reps
4. 42,5kg x 12 reps

Peckdeck Flyes:
1. 33kg x 15 reps
2. 47kg x 15 reps
3. 61kg (134lbs) x 10 reps
4. 61kg x 10 reps

LF Abdominal machine:
1. 35kg x 40 crunches
2. 45kg x 30 crunches
3. 55kg (121lbs) x 20 crunches
4. 55kg x 20 crunches

Standing Cable Crunches:
1. 25kg x 30 crunches
2. 30kg x 30 crynches
3. 35kg x 30 crunches
4. 40kg (88lbs) x 30 crunches
#blog #bodybuilding #fitness #MentalHealth

Back, Posterior Delts & Biceps

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

Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 80kg (176lbs) x 8 reps
5. 100kg (220lbs) x 6 reps

Duo Lat Pulldown (power grip):
1. 17,50kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 40kg (88lbs) x 6 reps

Rope Low Row:
1. 21,25kg x 15 reps
2. 25kg x 14 reps
3. 32,5kg (72lbs) x 10 reps
4. 40kg (88lbs) x 8 reps

LF Mchine (stack) Pulldown:
1. 25kg x 20 reps
2. 45kg x 15 reps
3. 65kg x 8 reps
4. 75kg (165lbs) x 6 reps

Reverse Cable Flyes:
1. 2,5kg (6lbs) x 10 reps
2. 2,5kg x 10 reps
3. 5kg (11lbs) x 10 reps
4. 5kg x 10 reps

Reverse Peckdeck Flyes:
1. 25kg x 15 reps
2. 32kg x 10 reps
3. 40kg x 10 reps
4. 40kg x 10 reps

DRAX Biceps Curls:
1. 20kg x 15 reps
2. 25kg x 12 reps
3. 32kg (71lbs) x 8 reps
4. 40kg (88lbs) x 6 reps
#blog #bodybuilding #fitness #MentalHealth

#musclebuilding #aging #strengthtraining #healthyageing #healthyaging #wellnessthatworks #wellnessblogger #emotionalwellbeing #wellnesslifestyle #wellnesswarrior #healthandwellbeing #fitness #healthyaging #longevity #muscleloss #exercise #wellbeing #bodybuilding https://mastodon.social/@biohackingpathway/117074503506673889

Legs

Light weight Hack Squat:
1. 50kg x 10 reps
2. 50kg x 10 reps
3. 65kg x 10 reps
4. 80kg (176lbs) x 10 reps
5. 95kg (209lbs) x 10 reps
6. 110kg (243lbs) x 10 reps

Rest-Pause Barbell Squat:
1. 20kg x 10 reps
2. 40kg x 10 reps
3. 60kg x 10 reps
4. 80kg (176lbs) x 8 reps
5. 100kg (220lbs) x 6 reps
6. 110kg (242lbs) x 4 reps

Smith Machine Lunges:
1. 20kg x 10 reps
2. 30kg x 10 reps
3. 40kg x 8 reps
4. 50kg (110lbs) x 6 reps

LF Adduction (inner thighs):
1. 61 kg x 15 reps
2. 75kg x 10 reps
3. 89kg (196lbs) x 10 reps
4. 103kg (227lbs) x 8 reps

LF Hip Abduction:
1. 61kg x 10 reps
2. 75kg x 10 reps
3. 89kg (196lbs) x 10 reps
4. 103kg (227lbs) x 8 reps
#blog #bodybuilding #fitness #MentalHealth

30g Protein Myth: SHOCKING TRUTH!

Unlock the secrets of protein assimilation! We debunk common myths about protein intake limits and muscle synthesis. Discover how much protein your body can truly use, even if you consume more. Learn the science behind maximizing muscle growth!

Follow @biohackingpathway for more

#protein #musclegrowth #fitness #nutrition #science #health #bodybuilding #weighttraining #wellbeingcoach #wellnessblog #wellnesswins #wellnessmatters #workout

Maintenance mode due to humidity & heat. :hot_face:  Back & Rear Delts.

Supine Frint Pulldown:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 100kg (220lbs) x 8 reps

Hammerstrength Iso-lateral Liw Row L/R:
1. 25kg x 12 reps
2. 30kg x 10 reps
3. 35kg x 8 reps
4. 40g (88lbs) x 8 reps

Iso-lateral High Row:
1. 20kg x 15 reps
2. 30kg x 15 reps
3. 40kg x 10 reps
4. 50kg (110lbs) x 8 reps

Cable Row:
1. 42,5kg x 10 reps
2. 50kg x 10 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 8 reps

Lat Pulldown:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 6 reps

Reverse Dumbbell Flyes:
1. 7,5kg x 15 reps
2. 10kg x 10 reps
3. 12,5kg (28lbs) x 10 reps
4. 15kg (33lbs) x 8 reps

Cable Crossover:
1. 5kg x 15 reps
2. 7,5kg x 10 reps
3. 10kg x 10 reps
4. 10kg (22lbs) x 10 reps
#blog #bodybuilding #fitness #MentalHealth

Upper Legs (Femur):

Rest Pause Squats:
1. 20kg x 10 reps
2. 20kg x 10 reps
3. 40kg x 10 reps
4. 60kg x 10 reps
5. 80kg (176lbs) x 8 reps
6. 100kg (220lbs) x 6 reps
7. 110kg (243lbs) x 4 reps

Pendulum Squats:
1. 55kg x 10 reps
2. 75kg x 10 reps
3. 85kg (187lbs) x 8 reps
4. 95kg (209lbs) x 6 reps

Rest Pause Leg Presses:
1. 100kg x 10 reps
2. 200kg x 10 reps
3. 250kg (551lbs) x 10 reps
4. 300kg (661lbs) x 6 reps

Leg Extensions:
1. 20kg x 12 reps
2. 35kg x 10 reps
3. 50kg (110lbs) x 8 reps
4. 65kg (143lbs) x 10 reps
#blog #bodybuilding #fitness #MentalHealth

Shoulders, Calfs, Hams & Deads

Overhead Barbell Presses:
1. 25kg x 30 reps
2. 35kg x 20 reps
3. 45kg x 15 reps
4. 55kg (121lbs) x 8 reps
5. 55kg x 8 reps

MTS Shoulder Press:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 14 reps
4. 50kg (110lbs) x 8 reps

Machine Laterals:
1. 20kg x 20 reps
2. 32kg x 15 reps
3. 46kg (101lbs) x 10 reps
4. 46kg x 8 reps

Bodyweight Standing Calf Raises:
300 reps

Iso-lateral Lying Leg Curls:
1. 7,5kg x 15 reps
2. 7,5kg x 15 reps
3. 10kg (22lbs) x 10 reps
4. 10kg x 10 reps

Seated Leg Curls:
1. 35kg x 15 reps
2. 42,5kg x 15 reps
3. 50kg x 12 reps
4. 65kg (143lbs) x 8 reps

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

Arnold Schwarzenegger's Ballet Training Enhanced His Bodybuilding Stage Presence

📰 Original title: Arnold Schwarzenegger Taking Ballet Lessons in New York City, 1976

🤖 IA: It's not clickbait ✅
👥 Users: It's not clickbait ✅

View full AI summary https://en.killbait.com/arnold-schwarzenegger-s-ballet-training-enhanced-his-bodybuilding-stage-presence.html?utm_source=mastodon_world&utm_medium=social&utm_campaign=killbait.mastodon_world

#sports #arnoldschwarzenegger #bodybuilding #ballet

Hit & Run Chest and Abs.

Inclune Bench Press:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg (132lbs) x 12 reps
4. 70kg (154lbs) x 10 reps
5. 70kg x 8 reps

LF Chest Press Machine:
1. 35kg x 20 reps
2. 55kg x 12 reps
3. 75kg (165lbs) x 10 reps
4. 75kg x 8 reps

Cable motion Presses:
1. 30kg x 15 reps
2. 42,5kg x 12 reps
3. 50kg (110lbs) x 20 reps
4. 57,5kg (127lbs) x 8 reps

Flat Dumbbell Flyes:
1. 15kg x 15 reps
2. 17,5kg x 14 reps
3. 20kg (44lbs) x 10 reps
4. 20kg x 8 reps

Hanging Knee-ups:
25, 20, 15 & 15 reps

Standing Cable Crunches:
1. 31,25kg x 50 crunches
2. 33,75kg x 50 crunches
3  36,25kg x 40 crunches
4. 38,75kg (85lbs) x 30 crunches
#blog #bodybuilding #fitness #MentalHealth

Maintenance day for Back & Rear Delts in random order. No maxing out today.

Pullups:
4 x 8 reps

Lat Pulldown:
1. 47kg x 10 reps
2. 54kg x 10 reps
3. 61kg x 10 reps
4. 68kg (150lbs) x 8 reps

Reverse Peckdeck Flyes:
1. 32kg x 10 reps
2. 40kg x 10 reps
3. 47kg (104lbs) x 10 reps
4. 55kg (121lbs) x 10 reps

Machine Romboids Row:
1. 20kg x 10 reps
2. 25kg x 10 reps
3. 32kg x 10 reps
4. 40kg (88lbs) x 10 reps

Machine Facepull:
1. 15kg x 15 reps
2. 20kg x 15 reps
3. 25kg (55lbs) x 10 reps
4. 32kg (71lbs) x 10 reps

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

Reversed Cable Flyes:
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg (22lbs) x 10 reps

Front Pulldown:
1. 50kg x 12 reps
2. 60kg x 10 reps
3. 70kg (154lbs) x 8 reps
4. 70kg x 8 reps
#blog #bodybuilding #fitness #MentalHealth

Back from another awesome bicycle ride, even though the humidity was strong.

I believe I found a way for my body to make its own PPAR-γ in large amounts, borrowing a trick bodybuilders use. Unexpected, but I quickly lost 12cm from my waistline, faster than pioglitazone worked. 120mg dextrose in 600mL water after fasting and an hour of bicycle cardio brings out the insulin, which is a powerful growth hormone and perhaps PPAR-γ as well. Another hour of cardio and repeat. The muscles normally would be sore, but the body's own insulin appears to pull in everything they need to keep going.

So my hips are gaining muscle and fat at a good rate with my waist at a minimum.

Too much of this drink or any added sugars at once would reach digested food in the gut and may be very toxic and the gut would want to explosively empty itself out...

https://en.wikipedia.org/wiki/Peroxisome_proliferator-activated_receptor

#fitness #bodybuilding

Morning walkies in the ☔️

💪 #health #fitness #fit #toptags #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #photooftheday #health #healthy #instahealth #healthychoices #active #strong #motivation #progress #determination #lifestyle #diet #getfit #cleaneating #eatclean #exercise

Back & Posterior Delts

Dropset Lat Pulldown:
100kg (220lbs) x 8 reps
90kg (198lbs) x 6 reps
80kg (176lbs) x 6 reps
70kg (154lbs) x 6 reps
60kg (132lbs) x 6 reps
50kg (110lbs) x 8 reps

Lat Pulldown:
1. 50kg x 18 reps
2. 60kg x 12 reps
3. 70kg x 8 reps
4. 80kg (176lbs) x 6 reps

Cable Row:
1. 50kg x 14 reps
2. 60kg x 12 reps
3. 70kg x 8 reps
4. 80kg (176lbs) x 6 reps

Lying Dumbbell Pullover:
1. 20kg x 15 reps
2. 25kg (55lbs) x 12 reps
3. 30kg (66lbs) x 10 reps
4. 35kg (77lbs) x 6 reps

Resistance Band Pulldown:
15, 14, 10 & 8 squeezes with increasing resistance

Deadlifts:
1. 50kg (110lbs) x 10 reps
2. 80kg (176lbs) x 8 reps
3. 110kg (243lbs) x 6 reps
4. 130kg (287lbs) x 4 reps

Superman L/R:
4 x 10 seconds

Resistance Band Facepull:
4 x 10 low pulls
4 x 10 high pulls
#blog #bodybuilding #fitness #MentalHealth

Upper Legs

Sissy Squats:
40, 30, 20 & 15 reps

Pause Reps Barbell Squats:
1. 20kg x 10 reps
2. 40kg x 10 reps
3. 60kg 132lbs) x 10 reps
4. 80kg (176lbs) x 6 reps
5. 80kg x 6 reps

Rest Pause Pendulum Squats:
1. 37kg x 10 reps
2. 57kg (126lbs) x 8 reps
3. 67kg (148lbs) x 6 reps
4. 67kg x 6 reps

Iso-lateral Leg Extensions:
1. 10kg (22lbs) x 10 reps
2. 12,5kg (28lbs) x 10 reps
3. 15kg (33lbs) x 8 reps
4. 17,5kg (39lbs) x 6 reps

(Those pause reps are fatal)
#blog #bodybuilding #fitness #MentalHealth

Last week I wrecked my shoulder, so no maxing out today. Nice & Short.

Chest & Abs

(In between) Barbells Pushups:
15, 12, 8 & 8 reps

Incline Bench Presses:
1. 40kg x 20 reps
2. 50kg (110lbs) x 10 reps
3. 60kg (132lbs) x 10 reps
4. 70kg (154lbs) x 10 reps

LF Chest Preess:
1. 45kg (99lbs) x 15 reps
2. 45kg x 15 reps
3. 55kg (121lbs) x 15 reps
4. 75kg (165lbs) x 8 reps

MTS Crunches:
45kg x 30, 30, 30, 30 reps

Hanging Reverse Crunches:
4x15 crunches
#blog #bodybuilding #fitness #MentalHealth

Back & Posterior Delts

Closed grip Pullups:
120 reps total

Cable Row:
50kg (110lbs) x 120 total

Lat Pulldown:
1. 42,5kg x 15 reps
2. 50kg (110lbs) x 12 reps
3. 60kg (132lbs) x 8 reps
4. 70kg (154lbs) x 6 reps

Light Weight Deadlifts:
1. 60kg (132lb) x 10 reps
2. 80kg (176lbs) x 8 reps
3. 100kg (220lbs) x 6 reps
4. 120kg (265lbs) x 4 reps

Superman L/R:
4 x 10 seconds

Reverse Cable Flyes:
1. 5kg (11lbs) x 20 reps
2. 7,5kg (17 lbs) x 15 reps
3. 10kg (22lbs) x 10 reps

Reverse Peckdeck:
1. 32kg (71lbs) x 15 reps
2. 40kg (88lbs) x 12 reps
3. 47kg (104lbs) x 10 reps
#blog #bodybuilding #fitness #MentalHealth

Leg Day

Sissy Squats:
40, 30, 25, 15 reps

Leg Press pause reps:
1. 100kg x 10 reps
2. 150kg x 10 reps
3. 200kg (440lbs) x 10 reps
4. 250kg (550lbs) x 6 reps

Pendelum Squat:
1. 37kg x 10 reps
2. 52kg x 10 reps
3. 87kg (192lbs) x 8 reps
4. 97kg (214lbs) x 6 reps

Lying Iso-lateral Leg Curls L/R:
1. 7,5kg x 15 reps
2. 10kg (22lbs) x 10 reps
3. 12,5kg (28lbs) x 8 reps
4. 12,5kg x 6 reps

Bodyweight Standing Calf Raises:
300 reps
#blog #bodybuilding #fitness #MentalHealth

Tight schedule. Only 45 minutes to accomplish the mission.
Chest & Abs

Flat Dumbbell Presses & Flyes:
1. 20k x 20 reps & 10 kg x 15 reps
2. 30kg x 15 reps & 15kg x 15 reps
3. 40kg (88lbs) x 8 reps & 17,5kg (39lbs) x 10 reps
4. 42,5kg (94lbs) x 4 reps & 20kg (44lbs) x 8 reps

Incline Dumbbell Presses:
1. 20kg (44lbs) x 15 reps
2. 22,5kg (50lbs) x 10 reps
3. 25kg (55lbs) x 8 reps
4. 27,5kg (61lbs) x 6 reps

Flat Bench Press & Hanging Knee-ups:
1. 40kg (88lbs) x 15 reps & 10 reps
2. 50kgb(110lbs) x 15 reps & 15 reps
3. 60kg (132lbs) x 10 reps & 10 reps
4. 70kg (154lbs) x 6 reps
5. 80kg (176lbs) x 3 reps & 15 reps

Standing Cable Crunches:
1. 30kg x 30 reps
2. 30kg (66lbs) x 30 reps
3. 32,5kg (72lbs) x 30 reps
4. 35kg (77lbs) x 25 reps
#blog #bodybuilding #fitness #MentalHealth

Unconventional Back workout.

Closed Grip Pullups:
100 reps total

Barbell Row:
40kg (88lbs) x 100 reps total

Pyramide Lat Pulldown:
1. 100kg (220lbs) x 3 reps
2. 90kg (198lbs) x 4 reps
3. 80kg (176lbs) x 6 reps
4. 70kg (154lbs) x 8 reps
5. 60kg (132lbs) x 10 reps
6. 50kg (110lbs) x 15 reps

Light weight Deadlifts:
1. 40kg x 10 reps
2. 60kg x 8 reps
3. 80kg (176lbs) x 8 reps
4. 100kg (220lbs) x 6 reps

Superman L/R (lower back):
4 x 10 seconds

Reverse Cable Flyes:
1. 5kg (11lbs) x 15 reps
2. 5kg x 15 reps
3. 7,5kg 17lbs) x 15 reps
4. 7,5kg x 15 reps

Lying Reverse Dumbbell Flyes:
1. 6kg (13lbs) x 20 reps
2. 8kg (18lbs) x 15 reps
3. 10kg (22lbs) x 10 reps
4. 10kg x 10 reps
#blog #bodybuilding #fitness #MentalHealth

Thighs only.

BW Sissy Squats:
40, 30, 20 & 15 reps

Reverse Hack Squat:
1. 100kg (220lbs)
2. 150kg (330lbs) x 10 reps
3. 200kg (440lbs) x 8 reps
4. 225kg (496lbs) x 6 reps

Pendelum Squat:
1. 60kg (132lbs) x 8 reps
2. 70kg (154lbs) x 8 reps
3. 80kg (176lbs) x 8 reps
4. 90kg (198lbs) x 6 reps

Leg Extensions:
1. 20kg (44lbs) x 15 reps
2. 25kg (55lbs) x 15 reps
3. 30kg (66lbs) x 12 reps
4. 40kg (88lbs) x 10 reps
#blog #bodybuilding #fitness #MentalHealth

Chest, Abs, Triceps & Lower Back

Incline Dumbbell Presses:
1. 10kg x 30 reps
2. 15kg (33lbs) x 20 reps
3. 20kg (44lbs) x 15 reps
4. 25kg (55lbs) x 10 reps

Proceding with a lower level of inclination:
1. 27,5kg (61lbs) x 10 reps
2. 30kg (66lbs) x 10 reps
3. 32,5kg (72lbs) x 10 reps
4. 35kg (77lbs) x 10 reps

Flat Dumbbell Presses:
1. 37,5kg (83lbs) x 8 reps
2. 40kg (88lbs) x 5 reps
3. 42,5kg (94lbs) 4 reps
4. 45kg (99lbs) x 2,5 reps

Super Incline Closed grip Dumbbell Presses (focus on the inner Pectoralis Minor):
1. 10kg (22lbs) x 15 reps
2. 12,5kg (28lbs) x 14 reps
3. 15kg (33lbs) x 10 reps
4. 15kg x 8 reps

Hanging Knee-ups:
4 x 15 reps

Lying Leg Raises:
2 x 15 reps
2 x 10 reps

MTS Crunches:
1. 35kg (77lbs) x 30 reps
2. 45kg (99lbs) x 30 reps
3. 55kg (121lbs) x 20 reps
4. 65kg (143lbbs) x 15 reps

MTS Triceps Extensions:
1. 20kg (44lbs) x 30 reps
2. 30kg (66lbs) x 20 reps
3. 40kg (88lbs) x 15 reps
4. 50kg (110lbs) x 8 reps

Superman L/R (lower back):
4 x 10 reps
#blog #bodybuilding #fitness #MentalHealth