Workouts van Bas Voets
Legday
Sunday 23-07-2023 17:16
22:00
1055.0 Kg
0 PR's
Oefening Best set
1 x Leg Extension (Machine) 65.0 kg x 15
1 x Squat (Barbell) 20.0 kg x 4
Arm+schouders
Saturday 22-07-2023 22:12
1:09:00
4003.0 Kg
2 PR's
Oefening Best set
2 x Bicep Curl (Barbell) 27.0 kg x 20
2 x Seated Overhead Press (Dumbbell) 16.0 kg x 10
2 x Triceps Extension (Cable) 22.5 kg x 10
2 x Skullcrusher (Barbell) 22.0 kg x 12
2 x Reverse Curl (Barbell) 32.0 kg x 16
1 x Concentration Curl (Dumbbell) 14.0 kg x 17
1 x Preacher Curl (Dumbbell) 9.0 kg x 10
Chest back
Friday 21-07-2023 19:27
1:49:00
8562.5 Kg
3 PR's
Oefening Best set
2 x Seated Row (Cable) 60.0 kg x 12
4 x Bench Press (Barbell) 70.0 kg x 7
3 x Pull Up 16 reps
2 x Cable Crossover 32.5 kg x 11
1 x Incline Bench Press (Barbell) 40.0 kg x 15
2 x Hanging Leg Raise 15 reps
1 x Incline Bench Press (Dumbbell) 20.0 kg x 12
2 x Shrug (Dumbbell) 30.0 kg x 30
2 x Seated Wide-Grip Row (Cable) 60.0 kg x 8
Legday
Thursday 20-07-2023 15:40
1:52:00
13131.0 Kg
0 PR's
Oefening Best set
2 x Triceps Pushdown (Cable - Straight Bar) 32.5 kg x 12
2 x Bicep Curl (Barbell) 31.0 kg x 11
2 x Leg Extension (Machine) 65.0 kg x 14
4 x Squat (Barbell) 70.0 kg x 4
2 x Lying Leg Curl (Machine) 35.0 kg x 9
2 x Hanging Leg Raise 15 reps
2 x Hack Squat 40.0 kg x 6
2 x Standing Calf Raise (Machine) 140.0 kg x 24
Pull
Tuesday 18-07-2023 16:57
1:39:00
6925.0 Kg
0 PR's
Oefening Best set
4 x Seated Row (Cable) 60.0 kg x 14
2 x Bicep Curl (Barbell) 31.0 kg x 13
4 x Pull Up 12 reps
2 x rear deltoid 17.5 kg x 13
2 x Shrug (Dumbbell) 36.0 kg x 18
2 x Reverse Curl (Barbell) 27.0 kg x 20
Push
Monday 17-07-2023 16:57
2:02:00
4077.75 Kg
0 PR's
Oefening Best set
2 x Triceps Pushdown (Cable - Straight Bar) 30.0 kg x 9
4 x Bench Press (Barbell) 65.0 kg x 5
2 x Cable Crossover 30.0 kg x 14
3 x Hanging Leg Raise 13 reps
2 x Lateral Raise (Cable) 8.25 kg x 12
2 x Front Raise (Cable) 11.25 kg x 5
1 x Incline Bench Press (Dumbbell) 20.0 kg x 9
2 x Triceps Dip 10 reps
Arm+schouders
Saturday 15-07-2023 17:20
55:00
3985.0 Kg
2 PR's
Oefening Best set
2 x Triceps Pushdown (Cable - Straight Bar) 27.5 kg x 6
1 x Lateral Raise (Dumbbell) 10.0 kg x 10
3 x Bicep Curl (Barbell) 27.0 kg x 17
1 x Bicep Curl (Dumbbell) 16.0 kg x 20
2 x Skullcrusher (Barbell) 22.0 kg x 12
2 x Reverse Curl (Barbell) 27.0 kg x 20
Chest back
Friday 14-07-2023 13:43
1:47:00
3005.0 Kg
0 PR's
Oefening Best set
4 x Bench Press (Barbell) 65.0 kg x 7
2 x Pull Up 15 reps
4 x Cable Crossover 25.0 kg x 12
Evening Workout
Friday 07-07-2023 22:03
38:00
2415.0 Kg
0 PR's
Oefening Best set
3 x Bench Press (Barbell) 60.0 kg x 12
2 x Cable Crossover 30.0 kg x 11
Pull
Wednesday 05-07-2023 21:37
1:36:00
6731.0 Kg
2 PR's
Oefening Best set
3 x Seated Row (Cable) 75.0 kg x 3
3 x Bicep Curl (Barbell) 33.5 kg x 8
3 x Pull Up 12 reps
2 x Shrug (Dumbbell) 36.0 kg x 18
2 x Reverse Curl (Barbell) 27.0 kg x 19
1 x hand gripper 45.0 kg x 7
1 x behind the back wrist curls 31.0 kg x 21

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