Push (Chest + triceps + Shoulders)
Wednesday 20-12-2023 16:47 0:00
6326.6 Kg
10 PR's
| Overhead Press (Dumbbell) | Vol | 1RM | |
|---|---|---|---|
| 1 | 12.0 kg x 13 | 156.0 | 18.0 |
| 2 | 12.0 kg x 11 | 132.0 | 16.0 |
| 3 | 12.0 kg x 9 | 108.0 | 15.0 |
| Bench Press (Barbell) | Vol | 1RM | |
| 1 | 60.0 kg x 11 | 660.0 | 83.0 |
| 2 | 60.0 kg x 10 | 600.0 | 80.0 |
| 3 | 60.0 kg x 9 | 540.0 | 77.0 |
| Chest Fly | Vol | 1RM | |
| 1 | 49.6 kg x 9 | 446.4 | 63.0 |
| 2 | 52.0 kg x 9 | 468.0 | 66.0 |
| 3 | 52.0 kg x 8 | 416.0 | 64.0 |
| Lateral Raise (Cable) | Vol | 1RM | |
| 1 | 3.0 kg x 12 | 36.0 | 4.0 |
| 2 | 3.0 kg x 12 | 36.0 | 4.0 |
| 3 | 3.0 kg x 12 | 36.0 | 4.0 |
| Chest Press (Machine) | Vol | 1RM | |
| 1 | 45.0 kg x 12 | 540.0 | 64.0 |
| 2 | 45.0 kg x 11 | 495.0 | 62.0 |
| 3 | 45.0 kg x 9 | 405.0 | 57.0 |
| Tricep extension over head (rope) | Vol | 1RM | |
| 1 | 17.0 kg x 11 | 187.0 | 23.0 |
| 2 | 17.0 kg x 11 | 187.0 | 23.0 |
| 3 | 17.0 kg x 11 | 187.0 | 23.0 |
| Tricep pushdown (driehoek) | Vol | 1RM | |
| 1 | 21.6 kg x 11 | 237.6 | 29.0 |
| 2 | 21.6 kg x 11 | 237.6 | 29.0 |
| 3 | 21.6 kg x 10 | 216.0 | 28.0 |
Totalen
| Body part | Volume |
|---|---|
| Shoulders | 504.0 |
| Chest | 4570.4 |
| Arms | 1252.2 |
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