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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