Workouts van Bas Voets
Chest Back
Monday 19-02-2024 16:38
1:16:00
5449.5 Kg
8 PR's
Oefening Best set
2 x Lat Pulldown (Cable) 75.0 kg x 12
6 x Bench Press (Barbell) 110.0 kg x 0
2 x Cable Crossover 40.0 kg x 20
1 x Bent Over One Arm Row (Dumbbell) 36.0 kg x 22
1 x Push Up 12 reps
1 x Underhand Cable Fly 7.5 kg x 17
Arm
Sunday 18-02-2024 20:41
1:18:00
4510.75 Kg
0 PR's
Oefening Best set
1 x Triceps Pushdown (Cable - Straight Bar) 32.5 kg x 12
1 x Lateral Raise (Dumbbell) 18.0 kg x 17
1 x Triceps Extension 7.5 kg x 14
3 x Bicep Curl (Barbell) 42.5 kg x 9
1 x Bicep Curl (Dumbbell) 20.0 kg x 12
2 x Lateral Raise (Cable) 8.25 kg x 11
4 x rear delts 12.0 kg x 16
1 x behind the back wrist curls 40.0 kg x 26
1 x triceps katana extension 20.0 kg x 14
2 x Seated Curl 14.0 kg x 11
1 x Seated Hammer Curl 16.0 kg x 14
Chest Back
Friday 16-02-2024 16:14
1:17:00
5082.5 Kg
6 PR's
Oefening Best set
1 x Lat Pulldown (Cable) 50.0 kg x 15
4 x Bench Press (Barbell) 80.0 kg x 10
3 x Pull Up 10 reps
2 x Cable Crossover 40.0 kg x 19
1 x Bent Over One Arm Row (Dumbbell) 36.0 kg x 20
2 x rotator cuff warmup 5.0 kg x 15
2 x Underhand Cable Fly 7.5 kg x 15
Arm
Thursday 15-02-2024 15:55
1:19:00
4396.0 Kg
6 PR's
Oefening Best set
1 x Triceps Pushdown (Cable - Straight Bar) 30.0 kg x 18
2 x Lateral Raise (Dumbbell) 16.0 kg x 18
3 x Bicep Curl (Barbell) 42.5 kg x 8
2 x behind the back wrist curls 40.0 kg x 21
2 x triceps katana extension 20.0 kg x 13
2 x Seated Curl 14.0 kg x 16
2 x Seated Hammer Curl 16.0 kg x 15
Legday
Wednesday 14-02-2024 22:41
40:00
5832.0 Kg
0 PR's
Oefening Best set
1 x Leg Extension (Machine) 60.0 kg x 12
3 x Leg Press 165.0 kg x 12
1 x Bulgarian Split Squat 36.0 kg x 12
Chest Back
Tuesday 13-02-2024 15:40
1:10:00
5130.0 Kg
3 PR's
Oefening Best set
2 x Lat Pulldown (Cable) 60.0 kg x 14
1 x Bench Press (Smith Machine) 50.0 kg x 13
2 x Bench Press (Barbell) 40.0 kg x 12
2 x Cable Crossover 45.0 kg x 12
2 x Incline Bench Press (Smith Machine) 40.0 kg x 13
2 x rotator cuff warmup 5.0 kg x 12
Arm
Monday 12-02-2024 17:02
42:00
2292.0 Kg
3 PR's
Oefening Best set
1 x Triceps Pushdown (Cable - Straight Bar) 40.0 kg x 10
1 x Lateral Raise (Dumbbell) 16.0 kg x 13
2 x Bicep Curl (Barbell) 30.0 kg x 10
2 x Bicep Curl (Dumbbell) 20.0 kg x 9
2 x spider curls 12.0 kg x 15
2 x triceps katana extension 20.0 kg x 9
Legday
Sunday 11-02-2024 18:12
47:00
3000.0 Kg
0 PR's
Oefening Best set
3 x Squat (Barbell) 60.0 kg x 10
1 x Leg Press 140.0 kg x 12
1 x Romanian Deadlift (Dumbbell) 20.0 kg x 6
Chest Back
Saturday 10-02-2024 16:52
1:07:00
3275.0 Kg
5 PR's
Oefening Best set
2 x Bench Press (Smith Machine) 60.0 kg x 5
4 x Bench Press (Barbell) 80.0 kg x 8
3 x Pull Up 20 reps
2 x rotator cuff warmup 5.0 kg x 12
Arm
Friday 09-02-2024 14:12
1:31:00
4681.5 Kg
5 PR's
Oefening Best set
3 x Triceps Pushdown (Cable - Straight Bar) 50.0 kg x 4
2 x Lateral Raise (Dumbbell) 18.0 kg x 20
3 x Bicep Curl (Barbell) 45.0 kg x 7
2 x Cable Kickback 8.75 kg x 14
2 x Preacher Curl (Barbell) 30.0 kg x 13
1 x behind the back wrist curls 45.0 kg x 25

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