Push (Chest + triceps + Shoulders)
Monday 31-01-2022 15:41 1:36:00
5624.5 Kg
11 PR's
| Lateral Raise (Dumbbell) | Vol | 1RM | |
|---|---|---|---|
| 1 | 8.0 kg x 15 | 120.0 | 13.0 |
| 2 | 8.0 kg x 15 | 120.0 | 13.0 |
| 3 | 8.0 kg x 14 | 112.0 | 12.0 |
| Overhead Press (Dumbbell) | Vol | 1RM | |
| 1 | 18.0 kg x 9 | 162.0 | 23.0 |
| 2 | 18.0 kg x 8 | 144.0 | 22.0 |
| 3 | 18.0 kg x 6 | 108.0 | 20.0 |
| Triceps Extension | Vol | 1RM | |
| 1 | 11.0 kg x 12 | 132.0 | 15.0 |
| 2 | 11.0 kg x 11 | 121.0 | 15.0 |
| 3 | 11.0 kg x 9 | 99.0 | 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 6 | 480.0 | 92.0 |
| 4 | 75.0 kg x 8 | 600.0 | 93.0 |
| 5 | 75.0 kg x 7 | 525.0 | 90.0 |
| Triceps Extension (Cable) | Vol | 1RM | |
| 1 | 3.5 kg x 15 | 52.5 | 5.0 |
| 2 | 3.5 kg x 8 | 28.0 | 4.0 |
| 3 | 3.5 kg x 8 | 28.0 | 4.0 |
| 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 13 | 91.0 | 10.0 |
| Incline Bench Press (Dumbbell) | Vol | 1RM | |
| 1 | 20.0 kg x 13 | 260.0 | 30.0 |
| 2 | 20.0 kg x 12 | 240.0 | 28.0 |
| 3 | 20.0 kg x 13 | 260.0 | 30.0 |
| Tricep extension over head (rope) | Vol | 1RM | |
| 1 | 10.0 kg x 16 | 160.0 | 17.0 |
| 2 | 10.0 kg x 15 | 150.0 | 16.0 |
| 3 | 10.0 kg x 11 | 110.0 | 13.0 |
| Decline chest fly (cable) | Vol | 1RM | |
| 1 | 5.0 kg x 20 | 100.0 | 10.0 |
| 2 | 6.0 kg x 11 | 66.0 | 8.0 |
| 3 | 6.0 kg x 9 | 54.0 | 7.0 |
Totalen
| Body part | Volume |
|---|---|
| Shoulders | 766.0 |
| Arms | 880.5 |
| Chest | 3978.0 |
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