Back+ arms
Friday 31-03-2023 14:54 2:21:00
8891.0 Kg
1 PR's
| Lat Pulldown (Cable) | Vol | 1RM | |
|---|---|---|---|
| 1 | 60.0 kg x 12 | 720.0 | 86.0 |
| 2 | 55.0 kg x 12 | 660.0 | 79.0 |
| Lateral Raise (Dumbbell) | Vol | 1RM | |
| 1 | 9.0 kg x 21 | 189.0 | 20.0 |
| 2 | 6.0 kg x 11 | 66.0 | 8.0 |
| 3 | 4.0 kg x 9 | 36.0 | 5.0 |
| Seated Row (Cable) | Vol | 1RM | |
| 1 | 55.0 kg x 15 | 825.0 | 90.0 |
| 2 | 60.0 kg x 10 | 600.0 | 80.0 |
| Bicep Curl (Barbell) | Vol | 1RM | |
| 1 | 17.0 kg x 20 | 340.0 | 36.0 |
| 2 | 21.0 kg x 22 | 462.0 | 50.0 |
| Bicep Curl (Dumbbell) | Vol | 1RM | |
| 1 | 14.0 kg x 18 | 252.0 | 26.0 |
| Pull Up | |||
| 1 | 9 reps | ||
| 2 | 8 reps | ||
| Hammer Curl (Dumbbell) | Vol | 1RM | |
| 1 | 16.0 kg x 18 | 288.0 | 30.0 |
| 2 | 16.0 kg x 19 | 304.0 | 32.0 |
| Incline Bench Press (Dumbbell) | Vol | 1RM | |
| 1 | 16.0 kg x 25 | 400.0 | 48.0 |
| 2 | 16.0 kg x 21 | 336.0 | 36.0 |
| 3 | 16.0 kg x 19 | 304.0 | 32.0 |
| Shrug (Dumbbell) | Vol | 1RM | |
| 1 | 30.0 kg x 27 | 810.0 | 108.0 |
| 2 | 30.0 kg x 28 | 840.0 | 120.0 |
| Preacher Curl (Barbell) | Vol | 1RM | |
| 1 | 17.0 kg x 18 | 306.0 | 32.0 |
| 2 | 17.0 kg x 8 | 136.0 | 21.0 |
| 3 | 18.0 kg x 12 | 216.0 | 25.0 |
| barbell wrist curl | Vol | 1RM | |
| 1 | 11.0 kg x 36 | 396.0 | 396.0 |
| 2 | 15.0 kg x 21 | 315.0 | 33.0 |
Totalen
| Body part | Volume |
|---|---|
| Back | 2805.0 |
| Shoulders | 1941.0 |
| Arms | 3015.0 |
| Chest | 1040.0 |
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