Workouts van Bas Voets
Legday
Monday 13-11-2023 17:13
58:00
4110.0 Kg
0 PR's
Oefening Best set
2 x Leg Extension (Machine) 75.0 kg x 11
2 x Lying Leg Curl (Machine) 40.0 kg x 3
3 x Hack Squat 75.0 kg x 11
Pull
Saturday 11-11-2023 22:49
1:07:00
3589.0 Kg
0 PR's
Oefening Best set
3 x Lat Pulldown (Cable) 65.0 kg x 9
3 x Bicep Curl (Dumbbell) 20.0 kg x 11
1 x Pull Up 4 reps
1 x Hammer Curl (Dumbbell) 20.0 kg x 12
1 x Bent Over One Arm Row (Dumbbell) 36.0 kg x 13
Chest day
Thursday 09-11-2023 20:12
53:00
2927.5 Kg
0 PR's
Oefening Best set
2 x Triceps Extension 15.0 kg x 16
4 x Bench Press (Barbell) 70.0 kg x 3
1 x Bench Press (Dumbbell) 20.0 kg x 17
1 x Lateral Raise (Cable) 7.5 kg x 21
2 x high to low calble fly 30.0 kg x 7
Legday
Tuesday 07-11-2023 16:52
1:12:00
5752.5 Kg
0 PR's
Oefening Best set
2 x Leg Extension (Machine) 75.0 kg x 13
3 x Lying Leg Curl (Machine) 42.5 kg x 5
2 x Romanian Deadlift (Barbell) 80.0 kg x 10
3 x Hack Squat 75.0 kg x 9
Pull
Sunday 05-11-2023 17:08
54:00
1556.0 Kg
1 PR's
Oefening Best set
2 x Bicep Curl (Dumbbell) 16.0 kg x 18
2 x Pull Up 16 reps
2 x Hammer Curl (Dumbbell) 20.0 kg x 11
2 x rear delts 12.0 kg x 16
Chest day
Saturday 04-11-2023 16:34
1:50:00
5118.75 Kg
0 PR's
Oefening Best set
3 x Triceps Extension 17.5 kg x 11
4 x Bench Press (Barbell) 70.0 kg x 11
2 x Triceps Extension (Cable) 15.0 kg x 10
2 x Lateral Raise (Cable) 7.5 kg x 20
1 x Push Up 9 reps
2 x Front Raise (Dumbbell) 10.0 kg x 16
2 x high to low calble fly 30.0 kg x 15
Pull
Monday 30-10-2023 16:47
1:14:00
2692.0 Kg
0 PR's
Oefening Best set
3 x Pull Up 15 reps
3 x Hammer Curl (Dumbbell) 20.0 kg x 6
1 x rear deltoid 10.0 kg x 10
2 x Bent Over One Arm Row (Dumbbell) 36.0 kg x 8
2 x Preacher Curl (Machine) 12.5 kg x 12
2 x behind the back wrist curls 30.0 kg x 11
Chest day
Sunday 29-10-2023 14:32
1:09:00
3487.5 Kg
1 PR's
Oefening Best set
2 x Triceps Extension 12.5 kg x 9
3 x Seated Overhead Press (Dumbbell) 18.0 kg x 11
4 x Bench Press (Barbell) 70.0 kg x 10
2 x Lateral Raise (Cable) 7.5 kg x 15
2 x Triceps Dip 10 reps
Voor deload week
Saturday 21-10-2023 21:09
2:11:00
5062.5 Kg
0 PR's
Oefening Best set
4 x Bench Press (Barbell) 70.0 kg x 10
2 x Pull Up 12 reps
1 x Lying Leg Curl (Machine) 40.0 kg x 7
2 x Lateral Raise (Cable) 7.5 kg x 13
1 x Bent Over One Arm Row (Dumbbell) 30.0 kg x 17
2 x Hack Squat 55.0 kg x 7
2 x Preacher Curl (Machine) 12.5 kg x 11
2 x Incline Bench Press (Cable) 22.5 kg x 20
Pull
Friday 20-10-2023 21:13
25:00
1440.0 Kg
0 PR's
Oefening Best set
3 x Lat Pulldown (Cable) 60.0 kg x 3

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