Cardio rug triceps
Saturday 08-01-2022 15:17 1:25:00
8522.75 Kg
12 PR's
| Lat Pulldown - Wide Grip (Cable) | Vol | 1RM | |
|---|---|---|---|
| 1 | 30.5 kg x 15 | 457.5 | 49.0 |
| 2 | 35.0 kg x 13 | 455.0 | 52.0 |
| 3 | 35.0 kg x 10 | 350.0 | 46.0 |
| Reverse Fly (Cable) | Vol | 1RM | |
| 1 | 10.0 kg x 11 | 110.0 | 13.0 |
| 2 | 10.0 kg x 10 | 100.0 | 13.0 |
| Triceps Pushdown (Cable - Straight Bar) | Vol | 1RM | |
| 1 | 17.5 kg x 15 | 262.5 | 28.0 |
| 2 | 17.5 kg x 12 | 210.0 | 25.0 |
| 3 | 17.5 kg x 10 | 175.0 | 23.0 |
| Lat Pulldown (Cable) | Vol | 1RM | |
| 1 | 35.0 kg x 12 | 420.0 | 50.0 |
| 2 | 44.0 kg x 10 | 440.0 | 58.0 |
| Elliptical Machine | |||
| 1 | 2.5 km | 20:00 | ||
| Lateral Raise (Dumbbell) | Vol | 1RM | |
| 1 | 7.0 kg x 12 | 84.0 | 10.0 |
| 2 | 7.0 kg x 10 | 70.0 | 9.0 |
| Overhead Press (Dumbbell) | Vol | 1RM | |
| 1 | 12.0 kg x 15 | 180.0 | 19.0 |
| 2 | 14.0 kg x 5 | 70.0 | 15.0 |
| Rowing (Machine) | |||
| 1 | 4.14 km | 15:00 | ||
| Bench Press - Wide Grip (Barbell) | Vol | 1RM | |
| 1 | 30.0 kg x 20 | 600.0 | 63.0 |
| 2 | 40.0 kg x 15 | 600.0 | 65.0 |
| 3 | 50.0 kg x 10 | 500.0 | 66.0 |
| Bicep Curl (Barbell) | Vol | 1RM | |
| 1 | 20.5 kg x 12 | 246.0 | 29.0 |
| 2 | 20.5 kg x 12 | 246.0 | 29.0 |
| 3 | 20.5 kg x 12 | 246.0 | 29.0 |
| Leg Extension (Machine) | Vol | 1RM | |
| 1 | 48.0 kg x 15 | 720.0 | 78.0 |
| 2 | 52.5 kg x 12 | 630.0 | 75.0 |
| 3 | 57.0 kg x 12 | 684.0 | 82.0 |
| Overhead Press (Barbell) | Vol | 1RM | |
| 1 | 30.0 kg x 12 | 360.0 | 43.0 |
| 2 | 30.0 kg x 10 | 300.0 | 40.0 |
| Wrist Roller | Vol | 1RM | |
| 1 | 2.25 kg x 3 | 6.75 | 2.0 |
Totalen
| Body part | Volume |
|---|---|
| Back | 2122.5 |
| Shoulders | 1274.0 |
| Arms | 1392.25 |
| Chest | 1700.0 |
| Legs | 2034.0 |
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