Back & Bicep Sep2025

Legs Sep2025

Chest&Shoulder&Tricep Sep2025

Saturday

Shoulder&Bicep&Tricep&Abd Sep2025

Logged with Hevy

Squat (Smith Machine)
Set 1: 20 kg x 12 [Warm-up]
Set 2: 40 kg x 12 [Warm-up]
Set 3: 50 kg x 12 [Warm-up]
Set 4: 80 kg x 12 
Set 5: 90 kg x 12 

Single Leg Press (Machine)
Set 1: 75 kg x 10 
Set 2: 77.5 kg x 10 

Lying Leg Curl (Machine)
Set 1: 30 kg x 10 [Warm-up]
Set 2: 37.5 kg x 10 
Set 3: 37.5 kg x 10 
Set 4: 40 kg x 10 

Hip Thrust (Machine)
Set 1: 30 kg x 10 
Set 2: 35 kg x 10 

Dragonfly
Set 1: 15 reps 
Set 2: 15 reps 
Set 3: 15 reps 

Wall Sit
Set 1: 1min 9s
Set 2: 1min 1s

Decline Crunch (Weighted)
Set 1: 15 kg x 12 
Set 2: 15 kg x 12 
Set 3: 15 kg x 12 

Calf Press (Machine)
Set 1: 90 kg x 15 
Set 2: 95 kg x 15 
Set 3: 95 kg x 15 


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Ruben Saldanha

Legs Sep2025

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Back & Bicep Sep2025

Legs Sep2025

Chest&Shoulder&Tricep Sep2025

Saturday

Shoulder&Bicep&Tricep&Abd Sep2025

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