Push (Chest + triceps + Shoulders)
Tuesday 11-01-2022 13:27 1:00
5836.0 Kg
5 PR's
| Triceps Extension | Vol | 1RM | |
|---|---|---|---|
| 1 | 10.0 kg x 11 | 110.0 | 13.0 |
| 2 | 10.0 kg x 10 | 100.0 | 13.0 |
| 3 | 10.0 kg x 11 | 110.0 | 13.0 |
| Seated Overhead Press (Dumbbell) | Vol | 1RM | |
| 1 | 10.0 kg x 10 | 100.0 | 13.0 |
| 2 | 10.0 kg x 10 | 100.0 | 13.0 |
| 3 | 10.0 kg x 10 | 100.0 | 13.0 |
| Bench Press (Barbell) | Vol | 1RM | |
| 1 | 70.0 kg x 10 | 700.0 | 93.0 |
| 2 | 70.0 kg x 7 | 490.0 | 84.0 |
| 3 | 70.0 kg x 7 | 490.0 | 84.0 |
| 4 | 70.0 kg x 6 | 420.0 | 81.0 |
| 5 | 95.0 kg x 1 | 95.0 | 95.0 |
| 6 | 100.0 kg x 1 | 100.0 | 100.0 |
| Triceps Extension (Cable) | Vol | 1RM | |
| 1 | 3.0 kg x 13 | 39.0 | 4.0 |
| 2 | 3.0 kg x 13 | 39.0 | 4.0 |
| 3 | 3.0 kg x 12 | 36.0 | 4.0 |
| Chest Fly | Vol | 1RM | |
| 1 | 6.0 kg x 12 | 72.0 | 8.0 |
| 2 | 6.0 kg x 10 | 60.0 | 8.0 |
| 3 | 6.0 kg x 10 | 60.0 | 8.0 |
| Incline Bench Press (Dumbbell) | Vol | 1RM | |
| 1 | 18.0 kg x 12 | 216.0 | 25.0 |
| 2 | 18.0 kg x 11 | 198.0 | 24.0 |
| 3 | 18.0 kg x 12 | 216.0 | 25.0 |
| Tricep extension over head (rope) | Vol | 1RM | |
| 1 | 8.0 kg x 17 | 136.0 | 14.0 |
| 2 | 9.0 kg x 13 | 117.0 | 13.0 |
| 3 | 9.0 kg x 13 | 117.0 | 13.0 |
| Seated Overhead Press (Barbell) | Vol | 1RM | |
| 1 | 30.0 kg x 14 | 420.0 | 46.0 |
| 2 | 30.0 kg x 11 | 330.0 | 41.0 |
| 3 | 30.0 kg x 11 | 330.0 | 41.0 |
| 4 | 30.0 kg x 10 | 300.0 | 40.0 |
| Chest press high to low (cable | Vol | 1RM | |
| 1 | 6.0 kg x 10 | 60.0 | 8.0 |
| 2 | 6.0 kg x 14 | 84.0 | 9.0 |
| 3 | 7.0 kg x 13 | 91.0 | 10.0 |
Totalen
| Body part | Volume |
|---|---|
| Arms | 804.0 |
| Shoulders | 1680.0 |
| Chest | 3352.0 |
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