Back+ arms
Monday 06-03-2023 16:56 1:19:00
5228.0 Kg
3 PR's
| Triceps Extension | Vol | 1RM | |
|---|---|---|---|
| 1 | 7.5 kg x 18 | 135.0 | 14.0 |
| 2 | 7.5 kg x 18 | 135.0 | 14.0 |
| Bicep Curl (Dumbbell) | Vol | 1RM | |
| 1 | 14.0 kg x 20 | 280.0 | 29.0 |
| 2 | 14.0 kg x 16 | 224.0 | 24.0 |
| Bench Press (Barbell) | Vol | 1RM | |
| 1 | 20.0 kg x 10 | 200.0 | 26.0 |
| 2 | 20.0 kg x 16 | 320.0 | 34.0 |
| 3 | 20.0 kg x 15 | 300.0 | 32.0 |
| 4 | 30.0 kg x 5 | 150.0 | 33.0 |
| Pull Up | |||
| 1 | 9 reps | ||
| 2 | 9 reps | ||
| 3 | 6 reps | ||
| T Bar Row | Vol | 1RM | |
| 1 | 20.0 kg x 6 | 120.0 | 23.0 |
| 2 | 20.0 kg x 22 | 440.0 | 48.0 |
| 3 | 25.0 kg x 10 | 250.0 | 33.0 |
| Shrug (Dumbbell) | Vol | 1RM | |
| 1 | 20.0 kg x 33 | 660.0 | 180.0 |
| triceps dubbel | Vol | 1RM | |
| 1 | 15.0 kg x 18 | 270.0 | 28.0 |
| 2 | 15.0 kg x 16 | 240.0 | 25.0 |
| barbell wrist curl | Vol | 1RM | |
| 1 | 20.0 kg x 20 | 400.0 | 42.0 |
| hand gripper | Vol | 1RM | |
| 1 | 45.0 kg x 23 | 1035.0 | 115.0 |
| 2 | 23.0 kg x 3 | 69.0 | 24.0 |
Totalen
| Body part | Volume |
|---|---|
| Arms | 2788.0 |
| Chest | 970.0 |
| Back | 810.0 |
| Shoulders | 660.0 |
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