Middag Workout
Saturday 27-08-2022 11:35 1:14:00
5125.0 Kg
6 PR's
| Triceps Pushdown (Cable - Straight Bar) | Vol | 1RM | |
|---|---|---|---|
| 1 | 6.0 kg x 15 | 90.0 | 9.0 |
| 2 | 13.5 kg x 15 | 202.5 | 22.0 |
| 3 | 13.5 kg x 13 | 175.5 | 20.0 |
| Lat Pulldown (Cable) | Vol | 1RM | |
| 1 | 22.5 kg x 16 | 360.0 | 38.0 |
| 2 | 27.0 kg x 15 | 405.0 | 44.0 |
| 3 | 27.0 kg x 15 | 405.0 | 44.0 |
| Elliptical Machine | |||
| 1 | 1.7 km | 15:00 | ||
| Lateral Raise (Dumbbell) | Vol | 1RM | |
| 1 | 6.0 kg x 10 | 60.0 | 8.0 |
| 2 | 6.0 kg x 10 | 60.0 | 8.0 |
| Rowing (Machine) | |||
| 1 | 1.0 km | 3:02 | ||
| Bench Press - Wide Grip (Barbell) | Vol | 1RM | |
| 1 | 41.0 kg x 12 | 492.0 | 59.0 |
| 2 | 41.0 kg x 13 | 533.0 | 61.0 |
| 3 | 46.0 kg x 5 | 230.0 | 51.0 |
| Cycling (Indoor) | |||
| 1 | 5.6 km | 10:00 | ||
| Knee Raise (Captain's Chair) | |||
| 1 | 26 reps | ||
| Bent Over Row (Barbell) | Vol | 1RM | |
| 1 | 46.0 kg x 12 | 552.0 | 66.0 |
| 2 | 46.0 kg x 13 | 598.0 | 69.0 |
| 3 | 46.0 kg x 15 | 690.0 | 75.0 |
| Incline Chest Fly (Dumbbell) | Vol | 1RM | |
| 1 | 6.0 kg x 15 | 90.0 | 9.0 |
| 2 | 7.0 kg x 15 | 105.0 | 11.0 |
| 3 | 7.0 kg x 11 | 77.0 | 9.0 |
Totalen
| Body part | Volume |
|---|---|
| Arms | 468.0 |
| Back | 3010.0 |
| Shoulders | 120.0 |
| Chest | 1527.0 |
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