Cardio
Wednesday 28-12-2022 17:55 32:00
6685.0 Kg
7 PR's
| Elliptical Machine | |||
|---|---|---|---|
| 1 | 2.4 km | 15:00 | ||
| Lateral Raise (Dumbbell) | Vol | 1RM | |
| 1 | 8.0 kg x 17 | 136.0 | 14.0 |
| 2 | 8.0 kg x 13 | 104.0 | 12.0 |
| Bicep Curl (Dumbbell) | Vol | 1RM | |
| 1 | 10.0 kg x 12 | 120.0 | 14.0 |
| 2 | 10.0 kg x 10 | 100.0 | 13.0 |
| 3 | 6.0 kg x 15 | 90.0 | 9.0 |
| Lat pulldown small grip cable | Vol | 1RM | |
| 1 | 27.0 kg x 20 | 540.0 | 57.0 |
| 2 | 36.0 kg x 15 | 540.0 | 58.0 |
| 3 | 36.0 kg x 20 | 720.0 | 76.0 |
| Bench Press (Dumbbell) | Vol | 1RM | |
| 1 | 20.0 kg x 13 | 260.0 | 30.0 |
| 2 | 20.0 kg x 13 | 260.0 | 30.0 |
| Knee Raise (Captain's Chair) | |||
| 1 | 25 reps | ||
| Donkey squat | Vol | 1RM | |
| 1 | 94.0 kg x 11 | 1034.0 | 130.0 |
| 2 | 94.0 kg x 13 | 1222.0 | 141.0 |
| Hand gripper right | Vol | 1RM | |
| 1 | 68.0 kg x 3 | 204.0 | 72.0 |
| 2 | 45.0 kg x 10 | 450.0 | 60.0 |
| Hand gripper left | Vol | 1RM | |
| 1 | 45.0 kg x 10 | 450.0 | 60.0 |
| 2 | 45.0 kg x 5 | 225.0 | 50.0 |
| 3 | 23.0 kg x 10 | 230.0 | 30.0 |
Totalen
| Body part | Volume |
|---|---|
| Shoulders | 240.0 |
| Arms | 1869.0 |
| Back | 1800.0 |
| Chest | 520.0 |
| Legs | 2256.0 |
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