Avond
Friday 22-03-2024 16:42 1:21:00
9406.0 Kg
0 PR's
| Lateral Raise (Dumbbell) | Vol | 1RM | |
|---|---|---|---|
| 1 | 9.0 kg x 10 | 90.0 | 12.0 |
| 2 | 7.0 kg x 10 | 70.0 | 9.0 |
| Rowing (Machine) | |||
| 1 | 3.5 km | 12:09 | ||
| Bicep Curl (Dumbbell) | Vol | 1RM | |
| 1 | 9.0 kg x 15 | 135.0 | 14.0 |
| 2 | 9.0 kg x 13 | 117.0 | 13.0 |
| Lat pulldown small grip cable | Vol | 1RM | |
| 1 | 36.0 kg x 15 | 540.0 | 58.0 |
| 2 | 45.0 kg x 15 | 675.0 | 73.0 |
| 3 | 49.5 kg x 6 | 297.0 | 57.0 |
| Bench Press (Dumbbell) | Vol | 1RM | |
| 1 | 26.0 kg x 10 | 260.0 | 34.0 |
| 2 | 28.0 kg x 6 | 168.0 | 32.0 |
| 3 | 22.5 kg x 8 | 180.0 | 27.0 |
| 4 | 18.0 kg x 10 | 180.0 | 24.0 |
| Knee Raise (Captain's Chair) | |||
| 1 | 30 reps | ||
| Triceps Extension (Cable) | Vol | 1RM | |
| 1 | 11.0 kg x 12 | 132.0 | 15.0 |
| 2 | 11.0 kg x 12 | 132.0 | 15.0 |
| Sit Up | |||
| 1 | 36 reps | ||
| 2 | 35 reps | ||
| Leg Press | Vol | 1RM | |
| 1 | 170.0 kg x 15 | 2550.0 | 278.0 |
| 2 | 170.0 kg x 16 | 2720.0 | 291.0 |
| Wrist Roller | Vol | 1RM | |
| 1 | 2.5 kg x 4 | 10.0 | 2.0 |
| Hand gripper right | Vol | 1RM | |
| 1 | 23.0 kg x 25 | 575.0 | 69.0 |
| Hand gripper left | Vol | 1RM | |
| 1 | 23.0 kg x 25 | 575.0 | 69.0 |
Totalen
| Body part | Volume |
|---|---|
| Shoulders | 160.0 |
| Arms | 1676.0 |
| Back | 1512.0 |
| Chest | 788.0 |
| Legs | 5270.0 |
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