Cardio
Saturday 04-05-2024 12:04 1:21:00
13168.5 Kg
0 PR's
| Triceps Pushdown (Cable - Straight Bar) | Vol | 1RM | |
|---|---|---|---|
| 1 | 13.5 kg x 15 | 202.5 | 22.0 |
| 2 | 13.5 kg x 15 | 202.5 | 22.0 |
| Elliptical Machine | |||
| 1 | 3.9 km | 30:00 | ||
| Lateral Raise (Dumbbell) | Vol | 1RM | |
| 1 | 9.0 kg x 12 | 108.0 | 12.0 |
| 2 | 9.0 kg x 12 | 108.0 | 12.0 |
| Seated Row (Cable) | Vol | 1RM | |
| 1 | 40.5 kg x 15 | 607.5 | 66.0 |
| 2 | 40.5 kg x 12 | 486.0 | 58.0 |
| Bench Press - Wide Grip (Barbell) | Vol | 1RM | |
| 1 | 62.5 kg x 3 | 187.5 | 66.0 |
| 2 | 50.0 kg x 10 | 500.0 | 66.0 |
| 3 | 40.0 kg x 15 | 600.0 | 65.0 |
| 4 | 40.0 kg x 13 | 520.0 | 60.0 |
| Bicep Curl (Dumbbell) | Vol | 1RM | |
| 1 | 12.0 kg x 10 | 120.0 | 16.0 |
| 2 | 9.0 kg x 12 | 108.0 | 12.0 |
| Lat pulldown small grip cable | Vol | 1RM | |
| 1 | 40.5 kg x 13 | 526.5 | 60.0 |
| 2 | 40.5 kg x 8 | 324.0 | 50.0 |
| Knee Raise (Captain's Chair) | |||
| 1 | 25 reps | ||
| Sit Up | |||
| 1 | 30 reps | ||
| 2 | 30 reps | ||
| Leg Press | Vol | 1RM | |
| 1 | 144.0 kg x 22 | 3168.0 | 345.0 |
| 2 | 144.0 kg x 20 | 2880.0 | 304.0 |
| Hand gripper right | Vol | 1RM | |
| 1 | 45.0 kg x 15 | 675.0 | 73.0 |
| 2 | 45.0 kg x 15 | 675.0 | 73.0 |
| Hand gripper left | Vol | 1RM | |
| 1 | 45.0 kg x 15 | 675.0 | 73.0 |
| 2 | 45.0 kg x 11 | 495.0 | 62.0 |
Totalen
| Body part | Volume |
|---|---|
| Arms | 3153.0 |
| Shoulders | 216.0 |
| Back | 1944.0 |
| Chest | 1807.5 |
| Legs | 6048.0 |
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