Push (Chest + triceps + Shoulders)
Thursday 20-01-2022 12:57 1:07:00
6417.0 Kg
2 PR's
| Lateral Raise (Dumbbell) | Vol | 1RM | |
|---|---|---|---|
| 1 | 10.0 kg x 12 | 120.0 | 14.0 |
| 2 | 10.0 kg x 12 | 120.0 | 14.0 |
| 3 | 10.0 kg x 11 | 110.0 | 13.0 |
| 4 | 10.0 kg x 11 | 110.0 | 13.0 |
| Triceps Extension | Vol | 1RM | |
| 1 | 10.0 kg x 12 | 120.0 | 14.0 |
| 2 | 10.0 kg x 12 | 120.0 | 14.0 |
| 3 | 10.0 kg x 12 | 120.0 | 14.0 |
| Bench Press (Barbell) | Vol | 1RM | |
| 1 | 80.0 kg x 7 | 560.0 | 96.0 |
| 2 | 80.0 kg x 7 | 560.0 | 96.0 |
| 3 | 80.0 kg x 7 | 560.0 | 96.0 |
| 4 | 80.0 kg x 6 | 480.0 | 92.0 |
| 5 | 75.0 kg x 5 | 375.0 | 84.0 |
| 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 | 7.0 kg x 12 | 84.0 | 10.0 |
| 2 | 7.0 kg x 12 | 84.0 | 10.0 |
| 3 | 7.0 kg x 11 | 77.0 | 9.0 |
| 4 | 7.0 kg x 14 | 98.0 | 10.0 |
| 5 | 5.0 kg x 11 | 55.0 | 6.0 |
| 6 | 3.0 kg x 11 | 33.0 | 4.0 |
| 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 11 | 198.0 | 24.0 |
| Tricep extension over head (rope) | Vol | 1RM | |
| 1 | 10.0 kg x 12 | 120.0 | 14.0 |
| 2 | 10.0 kg x 9 | 90.0 | 12.0 |
| 3 | 10.0 kg x 10 | 100.0 | 13.0 |
| Seated Overhead Press (Barbell) | Vol | 1RM | |
| 1 | 40.0 kg x 9 | 360.0 | 51.0 |
| 2 | 40.0 kg x 9 | 360.0 | 51.0 |
| 3 | 40.0 kg x 9 | 360.0 | 51.0 |
| 4 | 40.0 kg x 7 | 280.0 | 48.0 |
| 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 |
|---|---|
| Shoulders | 1820.0 |
| Arms | 784.0 |
| Chest | 3813.0 |
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