Workouts van Bas Voets
Chest day
Wednesday 18-10-2023 19:45
1:22:00
4719.25 Kg
1 PR's
Oefening Best set
1 x Triceps Extension 6.25 kg x 27
2 x Seated Overhead Press (Dumbbell) 20.0 kg x 3
5 x Bench Press (Barbell) 80.0 kg x 5
2 x Lateral Raise (Cable) 6.25 kg x 18
1 x Push Up 17 reps
2 x Incline Bench Press (Cable) 25.0 kg x 17
2 x high to low calble fly 25.0 kg x 17
Legday
Tuesday 17-10-2023 22:49
1:28:00
6532.5 Kg
3 PR's
Oefening Best set
2 x Leg Extension (Machine) 77.5 kg x 14
3 x Lying Leg Curl (Machine) 42.5 kg x 6
3 x Romanian Deadlift (Barbell) 80.0 kg x 12
3 x Hack Squat 65.0 kg x 3
Pull
Monday 16-10-2023 21:03
59:00
3480.0 Kg
1 PR's
Oefening Best set
3 x Lat Pulldown (Cable) 75.0 kg x 5
3 x Bent Over Row (Barbell) 60.0 kg x 12
1 x rear deltoid 20.0 kg x 17
2 x Preacher Curl (Machine) 12.5 kg x 12
Chest day
Saturday 14-10-2023 21:20
1:58:00
5035.0 Kg
1 PR's
Oefening Best set
2 x Lateral Raise (Dumbbell) 12.0 kg x 20
1 x Triceps Extension 6.25 kg x 22
2 x Seated Overhead Press (Dumbbell) 20.0 kg x 11
6 x Bench Press (Barbell) 90.0 kg x 2
2 x Lateral Raise (Cable) 5.0 kg x 13
1 x Skullcrusher (Barbell) 22.0 kg x 15
2 x Incline Bench Press (Cable) 22.5 kg x 14
2 x high to low calble fly 25.0 kg x 20
Legday
Friday 13-10-2023 16:59
1:14:00
5160.0 Kg
0 PR's
Oefening Best set
2 x Leg Extension (Machine) 75.0 kg x 14
3 x Lying Leg Curl (Machine) 40.0 kg x 13
3 x Hack Squat 65.0 kg x 11
Pull
Thursday 12-10-2023 20:29
1:48:00
5497.75 Kg
3 PR's
Oefening Best set
3 x Lat Pulldown (Cable) 75.0 kg x 5
3 x rear deltoid 25.0 kg x 20
4 x Bent Over Row - Underhand (Barbell) 60.0 kg x 13
2 x Preacher Curl (Barbell) 22.0 kg x 10
2 x Preacher Curl (Machine) 11.25 kg x 11
Chest day
Wednesday 11-10-2023 19:49
1:06:00
3465.5 Kg
0 PR's
Oefening Best set
2 x Triceps Extension 10.0 kg x 6
1 x Seated Overhead Press (Dumbbell) 14.0 kg x 12
5 x Bench Press (Barbell) 80.0 kg x 4
2 x Incline Bench Press (Cable) 17.5 kg x 16
1 x high to low calble fly 22.5 kg x 20
Legday
Tuesday 10-10-2023 21:03
1:20:00
6720.0 Kg
1 PR's
Oefening Best set
2 x Leg Extension (Machine) 75.0 kg x 12
2 x Lying Leg Curl (Machine) 40.0 kg x 13
3 x Deadlift (Barbell) 80.0 kg x 12
3 x Hack Squat 95.0 kg x 9
Pull
Sunday 08-10-2023 17:14
1:46:00
7647.25 Kg
6 PR's
Oefening Best set
3 x Lat Pulldown (Cable) 65.0 kg x 10
1 x Elliptical Machine 1.1 km | 10:00
1 x Seated Row (Cable) 25.0 kg x 12
1 x Hammer Curl (Dumbbell) 18.0 kg x 10
4 x Bent Over Row - Underhand (Barbell) 70.0 kg x 9
2 x Face Pull (Cable) 22.5 kg x 9
2 x Reverse Curl (Barbell) 19.5 kg x 14
2 x Preacher Curl (Machine) 11.25 kg x 9
1 x Shrug (Smith Machine) 80.0 kg x 25
Chest day
Saturday 07-10-2023 20:32
2:10:00
4459.75 Kg
1 PR's
Oefening Best set
1 x Triceps Pushdown (Cable - Straight Bar) 37.5 kg x 11
1 x Elliptical Machine 0.8 km | 8:00
2 x Triceps Extension 7.5 kg x 24
2 x Seated Overhead Press (Dumbbell) 16.0 kg x 13
3 x Bench Press (Barbell) 70.0 kg x 12
1 x Lateral Raise (Cable) 10.0 kg x 17
2 x Incline Bench Press (Cable) 17.5 kg x 12
2 x high to low calble fly 22.5 kg x 21
2 x low to high cable fly 6.25 kg x 21

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