Cardio rug triceps
Friday 31-12-2021 17:28 57:00
9770.5 Kg
24 PR's
| Lat Pulldown - Wide Grip (Cable) | Vol | 1RM | |
|---|---|---|---|
| 1 | 35.0 kg x 12 | 420.0 | 50.0 |
| 2 | 35.0 kg x 10 | 350.0 | 46.0 |
| 3 | 35.0 kg x 10 | 350.0 | 46.0 |
| Reverse Fly (Cable) | Vol | 1RM | |
| 1 | 10.0 kg x 10 | 100.0 | 13.0 |
| 2 | 10.0 kg x 9 | 90.0 | 12.0 |
| Triceps Pushdown (Cable - Straight Bar) | Vol | 1RM | |
| 1 | 17.5 kg x 15 | 262.5 | 28.0 |
| 2 | 22.0 kg x 10 | 220.0 | 29.0 |
| 3 | 17.5 kg x 8 | 140.0 | 21.0 |
| Lat Pulldown (Cable) | Vol | 1RM | |
| 1 | 35.0 kg x 15 | 525.0 | 57.0 |
| 2 | 44.0 kg x 10 | 440.0 | 58.0 |
| 3 | 44.0 kg x 6 | 264.0 | 51.0 |
| Elliptical Machine | |||
| 1 | 2.84 km | 20:00 | ||
| Lateral Raise (Dumbbell) | Vol | 1RM | |
| 1 | 7.0 kg x 10 | 70.0 | 9.0 |
| 2 | 7.0 kg x 8 | 56.0 | 8.0 |
| Overhead Press (Dumbbell) | Vol | 1RM | |
| 1 | 12.0 kg x 15 | 180.0 | 19.0 |
| 2 | 14.0 kg x 10 | 140.0 | 18.0 |
| Rowing (Machine) | |||
| 1 | 2.9 km | 10:00 | ||
| Seated Row (Cable) | Vol | 1RM | |
| 1 | 35.0 kg x 15 | 525.0 | 57.0 |
| 2 | 35.0 kg x 12 | 420.0 | 50.0 |
| 3 | 35.0 kg x 10 | 350.0 | 46.0 |
| Standing Calf Raise (Smith Machine) | Vol | 1RM | |
| 1 | 63.0 kg x 20 | 1260.0 | 133.0 |
| 2 | 67.5 kg x 17 | 1147.5 | 121.0 |
| 3 | 67.5 kg x 15 | 1012.5 | 110.0 |
| Bench Press - Wide Grip (Barbell) | Vol | 1RM | |
| 1 | 50.0 kg x 8 | 400.0 | 62.0 |
| 2 | 50.0 kg x 8 | 400.0 | 62.0 |
| Bicep Curl (Barbell) | Vol | 1RM | |
| 1 | 18.0 kg x 12 | 216.0 | 25.0 |
| 2 | 18.0 kg x 12 | 216.0 | 25.0 |
| 3 | 18.0 kg x 12 | 216.0 | 25.0 |
Totalen
| Body part | Volume |
|---|---|
| Back | 3644.0 |
| Shoulders | 636.0 |
| Arms | 1270.5 |
| Legs | 3420.0 |
| Chest | 800.0 |
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