Evening Workout
Monday 20-12-2021 19:16 1:18:00
8898.0 Kg
30 PR's
| Lat Pulldown - Wide Grip (Cable) | Vol | 1RM | |
|---|---|---|---|
| 1 | 35.0 kg x 12 | 420.0 | 50.0 |
| 2 | 35.0 kg x 12 | 420.0 | 50.0 |
| 3 | 39.5 kg x 10 | 395.0 | 52.0 |
| Reverse Fly (Cable) | Vol | 1RM | |
| 1 | 10.0 kg x 10 | 100.0 | 13.0 |
| 2 | 10.0 kg x 8 | 80.0 | 12.0 |
| Triceps Pushdown (Cable - Straight Bar) | Vol | 1RM | |
| 1 | 13.5 kg x 15 | 202.5 | 22.0 |
| 2 | 15.0 kg x 10 | 150.0 | 20.0 |
| 3 | 17.5 kg x 12 | 210.0 | 25.0 |
| Lat Pulldown (Cable) | Vol | 1RM | |
| 1 | 35.0 kg x 15 | 525.0 | 57.0 |
| 2 | 44.0 kg x 8 | 352.0 | 54.0 |
| Bench Press (Smith Machine) | Vol | 1RM | |
| 1 | 50.0 kg x 10 | 500.0 | 66.0 |
| 2 | 50.0 kg x 10 | 500.0 | 66.0 |
| 3 | 50.0 kg x 6 | 300.0 | 58.0 |
| Elliptical Machine | |||
| 1 | 2.5 km | 20:00 | ||
| Lateral Raise (Dumbbell) | Vol | 1RM | |
| 1 | 6.0 kg x 6 | 36.0 | 6.0 |
| 2 | 6.0 kg x 6 | 36.0 | 6.0 |
| Overhead Press (Dumbbell) | Vol | 1RM | |
| 1 | 8.0 kg x 12 | 96.0 | 11.0 |
| 2 | 12.0 kg x 12 | 144.0 | 17.0 |
| 3 | 12.0 kg x 10 | 120.0 | 16.0 |
| Rowing (Machine) | |||
| 1 | 2.88 km | 10:00 | ||
| Seated Row (Cable) | Vol | 1RM | |
| 1 | 22.0 kg x 15 | 330.0 | 36.0 |
| 2 | 34.0 kg x 15 | 510.0 | 55.0 |
| Standing Calf Raise (Smith Machine) | Vol | 1RM | |
| 1 | 63.0 kg x 20 | 1260.0 | 133.0 |
| 2 | 63.0 kg x 17 | 1071.0 | 113.0 |
| 3 | 63.0 kg x 18 | 1134.0 | 119.0 |
| Triceps Extension | Vol | 1RM | |
| 1 | 6.5 kg x 1 | 6.5 | 6.0 |
Totalen
| Body part | Volume |
|---|---|
| Back | 2952.0 |
| Shoulders | 612.0 |
| Arms | 569.0 |
| Chest | 1300.0 |
| Legs | 3465.0 |
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