Workouts van Bas Voets
Arm+schouders
Saturday 05-08-2023 14:49
1:11:00
4153.0 Kg
2 PR's
Oefening Best set
2 x Bicep Curl (Barbell) 27.0 kg x 16
2 x Triceps Extension (Cable) 22.5 kg x 11
2 x Skullcrusher (Barbell) 22.0 kg x 13
2 x Reverse Curl (Barbell) 27.0 kg x 20
2 x cable wrist curls 30.0 kg x 18
Chest back
Friday 04-08-2023 15:44
1:35:00
6640.0 Kg
5 PR's
Oefening Best set
1 x Seated Row (Cable) 60.0 kg x 15
5 x Bench Press (Barbell) 85.0 kg x 0
3 x Pull Up 16 reps
2 x Cable Crossover 35.0 kg x 12
1 x Shrug (Dumbbell) 30.0 kg x 30
1 x Seated Wide-Grip Row (Cable) 50.0 kg x 17
2 x Incline Bench Press (Cable) 35.0 kg x 11
Pull
Tuesday 01-08-2023 15:05
1:39:00
3498.0 Kg
0 PR's
Oefening Best set
3 x Bicep Curl (Barbell) 31.0 kg x 8
3 x Pull Up 15 reps
2 x rear deltoid 17.5 kg x 12
1 x Shrug (Dumbbell) 36.0 kg x 12
1 x Reverse Curl (Barbell) 27.0 kg x 16
2 x Seated Wide-Grip Row (Cable) 60.0 kg x 9
Push
Monday 31-07-2023 14:47
1:13:00
5196.5 Kg
3 PR's
Oefening Best set
1 x Seated Overhead Press (Dumbbell) 18.0 kg x 8
5 x Bench Press (Barbell) 80.0 kg x 1
2 x Cable Crossover 35.0 kg x 10
2 x Triceps Extension (Cable) 22.5 kg x 11
1 x Lateral Raise (Cable) 8.25 kg x 12
2 x Incline Bench Press (Dumbbell) 20.0 kg x 8
2 x Incline Bench Press (Cable) 30.0 kg x 11
Legday
Sunday 30-07-2023 17:11
1:12:00
12880.0 Kg
0 PR's
Oefening Best set
2 x Leg Extension (Machine) 70.0 kg x 15
3 x Squat (Barbell) 60.0 kg x 5
2 x Lying Leg Curl (Machine) 35.0 kg x 12
2 x Standing Calf Raise (Machine) 150.0 kg x 26
Arm+schouders
Saturday 29-07-2023 16:36
2:05:00
5697.0 Kg
4 PR's
Oefening Best set
2 x Bicep Curl (Barbell) 27.0 kg x 24
3 x Bicep Curl (Dumbbell) 16.0 kg x 16
2 x Seated Overhead Press (Dumbbell) 18.0 kg x 13
2 x Triceps Extension (Cable) 22.5 kg x 14
2 x Skullcrusher (Barbell) 22.0 kg x 13
2 x Reverse Curl (Barbell) 32.0 kg x 16
2 x cable wrist curls 25.0 kg x 25
Chest back
Friday 28-07-2023 13:45
2:14:00
14575.0 Kg
3 PR's
Oefening Best set
3 x Seated Row (Cable) 65.0 kg x 15
4 x Bench Press (Barbell) 70.0 kg x 6
3 x Pull Up 16 reps
2 x Cable Crossover 30.0 kg x 13
2 x Incline Bench Press (Barbell) 50.0 kg x 10
1 x Shrug (Dumbbell) 36.0 kg x 25
1 x Standing Calf Raise (Machine) 140.0 kg x 33
2 x Seated Wide-Grip Row (Cable) 60.0 kg x 12
2 x bent over row landmine 30.0 kg x 6
Legday
Thursday 27-07-2023 16:58
53:00
4260.0 Kg
0 PR's
Oefening Best set
3 x Squat (Barbell) 70.0 kg x 6
2 x Lying Leg Curl (Machine) 35.0 kg x 10
2 x Leg Press 130.0 kg x 11
Pull
Tuesday 25-07-2023 16:47
1:28:00
6411.0 Kg
2 PR's
Oefening Best set
2 x Seated Row (Cable) 60.0 kg x 14
2 x Bicep Curl (Barbell) 27.0 kg x 19
3 x Pull Up 7 reps
2 x rear deltoid 17.5 kg x 19
2 x Shrug (Dumbbell) 30.0 kg x 33
2 x Reverse Curl (Barbell) 27.0 kg x 18
1 x Seated Wide-Grip Row (Cable) 60.0 kg x 8
Push
Monday 24-07-2023 14:26
2:39:00
4504.75 Kg
0 PR's
Oefening Best set
1 x Triceps Pushdown (Cable - Straight Bar) 32.5 kg x 9
2 x Seated Overhead Press (Dumbbell) 16.0 kg x 8
4 x Bench Press (Barbell) 75.0 kg x 1
2 x Cable Crossover 30.0 kg x 11
1 x Triceps Extension (Cable) 20.0 kg x 10
2 x Hanging Leg Raise 10 reps
2 x Lateral Raise (Cable) 8.25 kg x 13
2 x Front Raise (Cable) 11.25 kg x 12
2 x Incline Bench Press (Dumbbell) 20.0 kg x 13

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