Cardio rug triceps
Friday 15-03-2024 16:40 1:11:00
6711.5 Kg
0 PR's
| Triceps Pushdown (Cable - Straight Bar) | Vol | 1RM | |
|---|---|---|---|
| 1 | 13.5 kg x 12 | 162.0 | 19.0 |
| 2 | 16.0 kg x 12 | 192.0 | 23.0 |
| Lateral Raise (Dumbbell) | Vol | 1RM | |
| 1 | 12.0 kg x 8 | 96.0 | 14.0 |
| 2 | 10.0 kg x 8 | 80.0 | 12.0 |
| Rowing (Machine) | |||
| 1 | 5.0 km | 16:25 | ||
| Bench Press - Wide Grip (Barbell) | Vol | 1RM | |
| 1 | 65.0 kg x 6 | 390.0 | 75.0 |
| 2 | 60.0 kg x 7 | 420.0 | 72.0 |
| Bicep Curl (Dumbbell) | Vol | 1RM | |
| 1 | 12.0 kg x 10 | 120.0 | 16.0 |
| 2 | 10.0 kg x 10 | 100.0 | 13.0 |
| Leg Extension (Machine) | Vol | 1RM | |
| 1 | 40.5 kg x 15 | 607.5 | 66.0 |
| 2 | 54.0 kg x 15 | 810.0 | 88.0 |
| 3 | 72.0 kg x 6 | 432.0 | 83.0 |
| Lat pulldown small grip cable | Vol | 1RM | |
| 1 | 36.0 kg x 15 | 540.0 | 58.0 |
| 2 | 40.5 kg x 12 | 486.0 | 58.0 |
| 3 | 45.0 kg x 12 | 540.0 | 64.0 |
| Knee Raise (Captain's Chair) | |||
| 1 | 30 reps | ||
| Hand gripper right | Vol | 1RM | |
| 1 | 23.0 kg x 20 | 460.0 | 48.0 |
| 2 | 68.0 kg x 7 | 476.0 | 81.0 |
| Hand gripper left | Vol | 1RM | |
| 1 | 23.0 kg x 20 | 460.0 | 48.0 |
| 2 | 68.0 kg x 5 | 340.0 | 76.0 |
Totalen
| Body part | Volume |
|---|---|
| Arms | 2310.0 |
| Shoulders | 176.0 |
| Chest | 810.0 |
| Legs | 1849.5 |
| Back | 1566.0 |
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