Push (Chest + triceps + Shoulders)
Thursday 27-01-2022 19:58 1:55:00
5815.0 Kg
12 PR's
| Lateral Raise (Dumbbell) | Vol | 1RM | |
|---|---|---|---|
| 1 | 7.0 kg x 18 | 126.0 | 13.0 |
| 2 | 7.0 kg x 18 | 126.0 | 13.0 |
| 3 | 7.0 kg x 16 | 112.0 | 12.0 |
| Triceps Extension | Vol | 1RM | |
| 1 | 10.0 kg x 16 | 160.0 | 17.0 |
| 2 | 11.0 kg x 12 | 132.0 | 15.0 |
| 3 | 11.0 kg x 12 | 132.0 | 15.0 |
| Bench Press (Barbell) | Vol | 1RM | |
| 1 | 80.0 kg x 7 | 560.0 | 96.0 |
| 2 | 80.0 kg x 6 | 480.0 | 92.0 |
| 3 | 80.0 kg x 5 | 400.0 | 90.0 |
| 4 | 75.0 kg x 8 | 600.0 | 93.0 |
| 5 | 75.0 kg x 5 | 375.0 | 84.0 |
| Triceps Extension (Cable) | Vol | 1RM | |
| 1 | 3.0 kg x 18 | 54.0 | 5.0 |
| 2 | 4.0 kg x 7 | 28.0 | 4.0 |
| 3 | 3.5 kg x 12 | 42.0 | 5.0 |
| Chest Fly | Vol | 1RM | |
| 1 | 7.0 kg x 13 | 91.0 | 10.0 |
| 2 | 7.0 kg x 13 | 91.0 | 10.0 |
| 3 | 7.0 kg x 11 | 77.0 | 9.0 |
| Incline Bench Press (Dumbbell) | Vol | 1RM | |
| 1 | 18.0 kg x 13 | 234.0 | 27.0 |
| 2 | 18.0 kg x 13 | 234.0 | 27.0 |
| 3 | 18.0 kg x 12 | 216.0 | 25.0 |
| Tricep extension over head (rope) | Vol | 1RM | |
| 1 | 10.0 kg x 14 | 140.0 | 15.0 |
| 2 | 10.0 kg x 13 | 130.0 | 15.0 |
| 3 | 10.0 kg x 12 | 120.0 | 14.0 |
| Seated Overhead Press (Barbell) | Vol | 1RM | |
| 1 | 40.0 kg x 7 | 280.0 | 48.0 |
| 2 | 40.0 kg x 6 | 240.0 | 46.0 |
| 3 | 40.0 kg x 6 | 240.0 | 46.0 |
| 4 | 40.0 kg x 5 | 200.0 | 45.0 |
| Decline chest fly (cable) | Vol | 1RM | |
| 1 | 5.0 kg x 13 | 65.0 | 7.0 |
| 2 | 5.0 kg x 13 | 65.0 | 7.0 |
| 3 | 5.0 kg x 13 | 65.0 | 7.0 |
Totalen
| Body part | Volume |
|---|---|
| Shoulders | 1324.0 |
| Arms | 938.0 |
| Chest | 3553.0 |
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