Full body
Saturday 12-03-2022 15:18 1:19:00
5032.0 Kg
10 PR's
| Seated Row (Cable) | Vol | 1RM | |
|---|---|---|---|
| 1 | 50.0 kg x 10 | 500.0 | 66.0 |
| 2 | 65.0 kg x 1 | 65.0 | 65.0 |
| 3 | 45.0 kg x 12 | 540.0 | 64.0 |
| 4 | 45.0 kg x 12 | 540.0 | 64.0 |
| Triceps Extension | Vol | 1RM | |
| 1 | 7.5 kg x 20 | 150.0 | 15.0 |
| Bicep Curl (Dumbbell) | Vol | 1RM | |
| 1 | 12.0 kg x 16 | 192.0 | 20.0 |
| 2 | 12.0 kg x 14 | 168.0 | 18.0 |
| 3 | 12.0 kg x 18 | 216.0 | 22.0 |
| Leg Extension (Machine) | Vol | 1RM | |
| 1 | 50.0 kg x 12 | 600.0 | 72.0 |
| Bench Press (Dumbbell) | Vol | 1RM | |
| 1 | 24.0 kg x 12 | 288.0 | 34.0 |
| 2 | 28.0 kg x 13 | 364.0 | 42.0 |
| 3 | 28.0 kg x 12 | 336.0 | 40.0 |
| Pull Up | |||
| 1 | 8 reps | ||
| 2 | 4 reps | ||
| Hammer Curl (Dumbbell) | Vol | 1RM | |
| 1 | 9.0 kg x 24 | 216.0 | 24.0 |
| 2 | 9.0 kg x 24 | 216.0 | 24.0 |
| 3 | 9.0 kg x 20 | 180.0 | 19.0 |
| Lateral Raise (Cable) | Vol | 1RM | |
| 1 | 5.0 kg x 20 | 100.0 | 10.0 |
| 2 | 5.0 kg x 20 | 100.0 | 10.0 |
| 3 | 3.75 kg x 24 | 90.0 | 10.0 |
| Chest Dip | |||
| 1 | 3 reps | ||
| 2 | 10 reps | ||
| 3 | 1 reps | ||
| Front Raise (Cable) | Vol | 1RM | |
| 1 | 2.5 kg x 20 | 50.0 | 5.0 |
| 2 | 1.75 kg x 12 | 21.0 | 2.0 |
| Cable Kickback | Vol | 1RM | |
| 1 | 2.5 kg x 20 | 50.0 | 5.0 |
| 2 | 2.5 kg x 20 | 50.0 | 5.0 |
Totalen
| Body part | Volume |
|---|---|
| Back | 1645.0 |
| Arms | 1338.0 |
| Legs | 700.0 |
| Chest | 1059.0 |
| Shoulders | 290.0 |
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