Back + Schouders + Biceps
Monday 20-12-2021 13:36 1:33:00
5574.5 Kg
11 PR's
| Lat Pulldown (Cable) | Vol | 1RM | |
|---|---|---|---|
| 1 | 7.0 kg x 15 | 105.0 | 11.0 |
| 2 | 7.0 kg x 15 | 105.0 | 11.0 |
| 3 | 7.0 kg x 14 | 98.0 | 10.0 |
| Seated Row (Cable) | Vol | 1RM | |
| 1 | 12.0 kg x 12 | 144.0 | 17.0 |
| 2 | 12.0 kg x 12 | 144.0 | 17.0 |
| 3 | 15.5 kg x 15 | 232.5 | 25.0 |
| Bicep Curl (Barbell) | Vol | 1RM | |
| 1 | 20.0 kg x 15 | 300.0 | 32.0 |
| 2 | 20.0 kg x 15 | 300.0 | 32.0 |
| 3 | 20.0 kg x 15 | 300.0 | 32.0 |
| Hammer Curl (Dumbbell) | Vol | 1RM | |
| 1 | 9.0 kg x 15 | 135.0 | 14.0 |
| 2 | 9.0 kg x 13 | 117.0 | 13.0 |
| 3 | 9.0 kg x 11 | 99.0 | 12.0 |
| Bent Over Row (Barbell) | Vol | 1RM | |
| 1 | 40.0 kg x 15 | 600.0 | 65.0 |
| 2 | 40.0 kg x 15 | 600.0 | 65.0 |
| 3 | 40.0 kg x 14 | 560.0 | 62.0 |
| Lateral Raise (Cable) | Vol | 1RM | |
| 1 | 2.0 kg x 10 | 20.0 | 2.0 |
| 2 | 2.0 kg x 12 | 24.0 | 2.0 |
| 3 | 2.0 kg x 11 | 22.0 | 2.0 |
| Straight arm lat pulldown | Vol | 1RM | |
| 1 | 9.0 kg x 8 | 72.0 | 11.0 |
| 2 | 9.0 kg x 10 | 90.0 | 12.0 |
| 3 | 9.0 kg x 11 | 99.0 | 12.0 |
| Rear delt pull | Vol | 1RM | |
| 1 | 2.0 kg x 10 | 20.0 | 2.0 |
| 2 | 2.0 kg x 9 | 18.0 | 2.0 |
| 3 | 2.0 kg x 10 | 20.0 | 2.0 |
| Seated Overhead Press (Barbell) | Vol | 1RM | |
| 1 | 30.0 kg x 11 | 330.0 | 41.0 |
| 2 | 30.0 kg x 13 | 390.0 | 45.0 |
| 3 | 30.0 kg x 12 | 360.0 | 43.0 |
| 4 | 45.0 kg x 6 | 270.0 | 52.0 |
Totalen
| Body part | Volume |
|---|---|
| Back | 2588.5 |
| Arms | 1512.0 |
| Shoulders | 1416.0 |
| Other | 58.0 |
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