Workouts van Bas Voets
Legday
Thursday 05-10-2023 20:26
1:43:00
8625.0 Kg
4 PR's
Oefening Best set
1 x Elliptical Machine 1.2 km | 12:00
2 x Leg Extension (Machine) 75.0 kg x 13
2 x Lying Leg Curl (Machine) 40.0 kg x 4
4 x Deadlift (Barbell) 100.0 kg x 6
4 x Hack Squat 85.0 kg x 8
Pull
Wednesday 04-10-2023 20:07
2:07:00
8285.5 Kg
5 PR's
Oefening Best set
3 x Lat Pulldown (Cable) 60.0 kg x 10
1 x Elliptical Machine 1.2 km | 12:00
2 x Seated Row (Cable) 62.5 kg x 16
2 x Hammer Curl (Dumbbell) 20.0 kg x 11
2 x Bent Over One Arm Row (Dumbbell) 36.0 kg x 7
2 x Face Pull (Cable) 12.5 kg x 23
2 x Reverse Curl (Barbell) 17.0 kg x 17
1 x Reverse Fly (Dumbbell) 12.0 kg x 11
2 x Preacher Curl (Machine) 10.0 kg x 13
2 x Shrug (Smith Machine) 75.0 kg x 15
Chest day
Tuesday 03-10-2023 16:38
1:51:00
6410.0 Kg
8 PR's
Oefening Best set
1 x Triceps Pushdown (Cable - Straight Bar) 37.5 kg x 10
2 x Triceps Extension 6.25 kg x 19
4 x Bench Press (Barbell) 80.0 kg x 10
1 x Cable Crossover 30.0 kg x 21
2 x Incline Bench Press (Barbell) 45.0 kg x 18
1 x Triceps Extension (Cable) 12.5 kg x 12
1 x Triceps Dip 5 reps
2 x high to low calble fly 20.0 kg x 17
2 x low to high cable fly 6.25 kg x 25
Legday
Sunday 01-10-2023 17:57
1:44:00
6977.5 Kg
4 PR's
Oefening Best set
1 x Elliptical Machine
2 x Lying Leg Curl (Machine) 40.0 kg x 10
5 x Deadlift (Barbell) 100.0 kg x 4
4 x Hack Squat 75.0 kg x 21
Pull
Saturday 30-09-2023 15:54
1:48:00
7293.0 Kg
3 PR's
Oefening Best set
3 x Lat Pulldown (Cable) 60.0 kg x 9
1 x Elliptical Machine
1 x Seated Row (Cable) 62.5 kg x 14
1 x Bicep Curl (Cable) 17.5 kg x 13
1 x rear deltoid 20.0 kg x 10
2 x Bent Over One Arm Row (Dumbbell) 30.0 kg x 13
3 x Preacher Curl (Machine) 20.0 kg x 8
2 x Shrug (Smith Machine) 75.0 kg x 21
Chest day
Friday 29-09-2023 15:07
2:27:00
6390.25 Kg
1 PR's
Oefening Best set
2 x Triceps Pushdown (Cable - Straight Bar) 37.5 kg x 9
1 x Cycling (Indoor)
5 x Bench Press (Barbell) 92.5 kg x 1
1 x Bench Press (Dumbbell) 20.0 kg x 15
2 x Cable Crossover 40.0 kg x 11
2 x Incline Bench Press (Barbell) 40.0 kg x 17
2 x Lateral Raise (Cable) 12.5 kg x 10
1 x Triceps Dip 12 reps
2 x Front Raise (Dumbbell) 8.0 kg x 24
2 x triceps dubbel 12.5 kg x 16
Legday
Wednesday 27-09-2023 16:44
1:27:00
5040.0 Kg
0 PR's
Oefening Best set
2 x Leg Extension (Machine) 60.0 kg x 18
3 x Squat (Barbell) 60.0 kg x 2
2 x Lying Leg Curl (Machine) 40.0 kg x 11
1 x Leg Press 90.0 kg x 16
Pull
Tuesday 26-09-2023 16:54
2:11:00
6880.0 Kg
3 PR's
Oefening Best set
2 x Lat Pulldown (Cable) 60.0 kg x 13
2 x Seated Row (Cable) 62.5 kg x 16
1 x Bicep Curl (Dumbbell) 16.0 kg x 17
2 x Bicep Curl (Cable) 20.0 kg x 17
1 x rear deltoid 20.0 kg x 19
2 x Bent Over One Arm Row (Dumbbell) 26.0 kg x 18
1 x Shrug (Smith Machine) 65.0 kg x 25
Chest day
Monday 25-09-2023 19:24
2:08:00
5996.5 Kg
1 PR's
Oefening Best set
2 x Triceps Pushdown (Cable - Straight Bar) 32.5 kg x 13
4 x Bench Press (Barbell) 80.0 kg x 7
1 x Bench Press (Dumbbell) 30.0 kg x 8
2 x Cable Crossover 40.0 kg x 11
1 x Incline Bench Press (Barbell) 50.0 kg x 11
2 x Lateral Raise (Cable) 11.25 kg x 12
2 x Triceps Dip 12 reps
2 x Front Raise (Dumbbell) 8.0 kg x 23
1 x triceps dubbel 20.0 kg x 12
Arms
Saturday 23-09-2023 21:09
1:22:00
5568.5 Kg
2 PR's
Oefening Best set
2 x Triceps Pushdown (Cable - Straight Bar) 30.0 kg x 16
2 x Bicep Curl (Barbell) 32.0 kg x 14
1 x Bicep Curl (Dumbbell) 16.0 kg x 16
1 x Lat Pulldown - Underhand (Cable) 55.0 kg x 21
1 x Triceps Dip 12 reps
2 x Preacher Curl (Barbell) 22.0 kg x 6
1 x triceps dubbel 20.0 kg x 14
2 x cable wrist curls 37.5 kg x 23

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