Push
Tuesday 29-03-2022 19:42 1:15:00
3283.25 Kg
14 PR's
| Lateral Raise (Dumbbell) | Vol | 1RM | |
|---|---|---|---|
| 1 | 7.0 kg x 12 | 84.0 | 10.0 |
| 2 | 7.0 kg x 12 | 84.0 | 10.0 |
| 3 | 7.0 kg x 12 | 84.0 | 10.0 |
| Triceps Extension | Vol | 1RM | |
| 1 | 20.0 kg x 5 | 100.0 | 22.0 |
| 2 | 17.5 kg x 10 | 175.0 | 23.0 |
| 3 | 16.25 kg x 15 | 243.75 | 26.0 |
| 4 | 16.25 kg x 12 | 195.0 | 23.0 |
| Chest Fly (Dumbbell) | Vol | 1RM | |
| 1 | 6.0 kg x 7 | 42.0 | 7.0 |
| 2 | 8.0 kg x 10 | 80.0 | 10.0 |
| 3 | 9.0 kg x 10 | 90.0 | 12.0 |
| Bench Press (Dumbbell) | Vol | 1RM | |
| 1 | 14.0 kg x 12 | 168.0 | 20.0 |
| 2 | 16.0 kg x 14 | 224.0 | 25.0 |
| 3 | 16.0 kg x 13 | 208.0 | 24.0 |
| 4 | 18.0 kg x 6 | 108.0 | 20.0 |
| Cable Crossover | Vol | 1RM | |
| 1 | 10.0 kg x 10 | 100.0 | 13.0 |
| 2 | 10.0 kg x 12 | 120.0 | 14.0 |
| 3 | 12.5 kg x 13 | 162.5 | 18.0 |
| Lateral Raise (Cable) | Vol | 1RM | |
| 1 | 5.0 kg x 14 | 70.0 | 7.0 |
| 2 | 5.0 kg x 20 | 100.0 | 10.0 |
| 3 | 5.0 kg x 20 | 100.0 | 10.0 |
| Chest Dip | |||
| 1 | 7 reps | ||
| 2 | 5 reps | ||
| Cable Kickback | Vol | 1RM | |
| 1 | 5.0 kg x 12 | 60.0 | 7.0 |
| 2 | 5.0 kg x 12 | 60.0 | 7.0 |
| 3 | 5.0 kg x 13 | 65.0 | 7.0 |
| 4 | 5.0 kg x 13 | 65.0 | 7.0 |
| Skullcrusher (Barbell) | Vol | 1RM | |
| 1 | 16.0 kg x 15 | 240.0 | 26.0 |
| 2 | 15.0 kg x 10 | 150.0 | 20.0 |
| 3 | 17.5 kg x 6 | 105.0 | 20.0 |
Totalen
| Body part | Volume |
|---|---|
| Shoulders | 522.0 |
| Arms | 1208.75 |
| Chest | 1302.5 |
| Legs | 250.0 |
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