Cardio rug triceps
Tuesday 18-01-2022 20:09 1:28:00
12615.0 Kg
11 PR's
| Lat Pulldown - Wide Grip (Cable) | Vol | 1RM | |
|---|---|---|---|
| 1 | 44.0 kg x 11 | 484.0 | 60.0 |
| 2 | 40.0 kg x 11 | 440.0 | 55.0 |
| 3 | 35.0 kg x 12 | 420.0 | 50.0 |
| Reverse Fly (Cable) | Vol | 1RM | |
| 1 | 13.0 kg x 5 | 65.0 | 14.0 |
| 2 | 10.0 kg x 10 | 100.0 | 13.0 |
| Triceps Pushdown (Cable - Straight Bar) | Vol | 1RM | |
| 1 | 17.5 kg x 16 | 280.0 | 30.0 |
| 2 | 17.5 kg x 12 | 210.0 | 25.0 |
| 3 | 22.0 kg x 7 | 154.0 | 26.0 |
| 4 | 26.5 kg x 5 | 132.5 | 29.0 |
| Lat Pulldown (Cable) | Vol | 1RM | |
| 1 | 35.0 kg x 20 | 700.0 | 74.0 |
| 2 | 40.0 kg x 12 | 480.0 | 57.0 |
| 3 | 44.0 kg x 8 | 352.0 | 54.0 |
| Elliptical Machine | |||
| 1 | 4.0 km | 29:40 | ||
| Lateral Raise (Dumbbell) | Vol | 1RM | |
| 1 | 7.0 kg x 13 | 91.0 | 10.0 |
| 2 | 7.0 kg x 12 | 84.0 | 10.0 |
| Overhead Press (Dumbbell) | Vol | 1RM | |
| 1 | 12.0 kg x 15 | 180.0 | 19.0 |
| 2 | 12.0 kg x 12 | 144.0 | 17.0 |
| 3 | 12.0 kg x 8 | 96.0 | 14.0 |
| Rowing (Machine) | |||
| 1 | 2.9 km | 10:00 | ||
| Seated Row (Cable) | Vol | 1RM | |
| 1 | 35.0 kg x 20 | 700.0 | 74.0 |
| 2 | 35.0 kg x 15 | 525.0 | 57.0 |
| 3 | 35.0 kg x 13 | 455.0 | 52.0 |
| 4 | 35.0 kg x 11 | 385.0 | 48.0 |
| Standing Calf Raise (Smith Machine) | Vol | 1RM | |
| 1 | 54.0 kg x 25 | 1350.0 | 162.0 |
| 2 | 63.5 kg x 20 | 1270.0 | 134.0 |
| 3 | 63.5 kg x 17 | 1079.5 | 114.0 |
| Bench Press - Wide Grip (Barbell) | Vol | 1RM | |
| 1 | 55.0 kg x 8 | 440.0 | 68.0 |
| 2 | 57.5 kg x 8 | 460.0 | 71.0 |
| 3 | 60.0 kg x 5 | 300.0 | 67.0 |
| 4 | 50.0 kg x 9 | 450.0 | 64.0 |
| Bicep Curl (Barbell) | Vol | 1RM | |
| 1 | 23.0 kg x 12 | 276.0 | 33.0 |
| 2 | 23.0 kg x 13 | 299.0 | 34.0 |
| 3 | 25.5 kg x 8 | 204.0 | 31.0 |
| Wrist Roller | Vol | 1RM | |
| 1 | 3.0 kg x 3 | 9.0 | 3.0 |
Totalen
| Body part | Volume |
|---|---|
| Back | 4941.0 |
| Shoulders | 760.0 |
| Arms | 1564.5 |
| Legs | 3699.5 |
| Chest | 1650.0 |
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