Workouts van Bas Voets
Pull
Saturday 29-04-2023 16:48
1:55:00
8521.5 Kg
16 PR's
Oefening Best set
3 x Lat Pulldown (Cable) 60.0 kg x 12
1 x Pull Up 5 reps
2 x Hammer Curl (Dumbbell) 16.0 kg x 18
3 x Bent Over Row (Barbell) 60.0 kg x 10
2 x rear deltoid 15.0 kg x 20
1 x Bent Over One Arm Row (Dumbbell) 10.0 kg x 18
2 x Reverse Curl (Barbell) 24.0 kg x 18
2 x Concentration Curl (Dumbbell) 14.0 kg x 13
2 x Shrug (Machine) 40.0 kg x 28
1 x L-sit
1 x cable wrist curls 5.0 kg x 21
1 x cable forearm pronation 2.5 kg x 15
Push
Thursday 27-04-2023 15:38
1:46:00
5677.0 Kg
5 PR's
Oefening Best set
2 x Triceps Pushdown (Cable - Straight Bar) 20.0 kg x 18
2 x Cable Crossover 25.0 kg x 20
5 x Incline Bench Press (Barbell) 70.0 kg x 2
2 x Lateral Raise (Cable) 5.0 kg x 15
2 x Front Raise (Cable) 7.5 kg x 8
2 x Skullcrusher (Barbell) 22.0 kg x 21
2 x Shoulder Press (Machine) 13.75 kg x 16
1 x Bench Press - Close Grip (Barbell) 22.0 kg x 10
Legday
Wednesday 26-04-2023 16:14
1:05:00
5999.0 Kg
0 PR's
Oefening Best set
3 x Leg Extension (Machine) 90.0 kg x 16
2 x Lying Leg Curl (Machine) 40.0 kg x 6
2 x Romanian Deadlift (Barbell) 40.0 kg x 11
3 x Hack Squat 44.0 kg x 21
Pull
Tuesday 25-04-2023 16:52
1:31:00
9207.0 Kg
3 PR's
Oefening Best set
3 x Lat Pulldown (Cable) 60.0 kg x 11
2 x Seated Row (Cable) 65.0 kg x 12
2 x Pull Up 13 reps
1 x Bent Over One Arm Row (Dumbbell) 15.0 kg x 9
1 x Preacher Curl (Barbell) 21.0 kg x 18
2 x Reverse Curl (Barbell) 23.0 kg x 14
2 x Concentration Curl (Dumbbell) 14.0 kg x 19
1 x Standing Calf Raise (Machine) 174.0 kg x 25
Push
Monday 24-04-2023 13:07
2:09:00
5460.5 Kg
4 PR's
Oefening Best set
2 x Triceps Pushdown (Cable - Straight Bar) 20.0 kg x 13
1 x Bench Press (Dumbbell) 16.0 kg x 27
2 x Cable Crossover 22.5 kg x 17
4 x Incline Bench Press (Barbell) 60.0 kg x 11
2 x Skullcrusher (Barbell) 22.0 kg x 15
1 x Shoulder Press (Machine) 10.0 kg x 11
1 x Front Raise (Dumbbell) 12.0 kg x 8
2 x Seated Overhead Press (Barbell) 35.0 kg x 7
Pull
Saturday 22-04-2023 17:16
1:23:00
4861.5 Kg
3 PR's
Oefening Best set
2 x Lat Pulldown (Cable) 55.0 kg x 16
2 x Seated Row (Cable) 62.5 kg x 15
2 x Pull Up 14 reps
1 x Hammer Curl (Dumbbell) 14.0 kg x 15
1 x Bent Over One Arm Row (Dumbbell) 15.0 kg x 16
3 x Preacher Curl (Barbell) 26.0 kg x 11
1 x rear delts 10.0 kg x 20
Push
Friday 21-04-2023 15:15
1:30:00
3576.0 Kg
6 PR's
Oefening Best set
1 x Bench Press (Dumbbell) 16.0 kg x 26
3 x Cable Crossover 22.5 kg x 20
3 x Incline Bench Press (Barbell) 60.0 kg x 8
2 x Triceps Extension (Cable) 10.0 kg x 15
1 x Shoulder Press (Plate Loaded) 10.0 kg x 15
Legday
Thursday 20-04-2023 12:38
1:26:00
13053.0 Kg
3 PR's
Oefening Best set
4 x Leg Extension (Machine) 90.0 kg x 22
3 x Squat (Barbell) 50.0 kg x 11
2 x Lying Leg Curl (Machine) 40.0 kg x 11
1 x Standing Calf Raise (Machine) 174.0 kg x 32
2 x romanian deadlift landmine 35.0 kg x 15
Pull
Tuesday 18-04-2023 15:16
1:40:00
4778.6 Kg
0 PR's
Oefening Best set
3 x Lat Pulldown (Cable) 57.8 kg x 12
2 x Seated Row (Cable) 62.5 kg x 10
2 x Hammer Curl (Dumbbell) 14.0 kg x 15
1 x Bent Over Row (Barbell) 30.0 kg x 5
2 x Bent Over One Arm Row (Dumbbell) 15.0 kg x 14
2 x Preacher Curl (Barbell) 19.5 kg x 16
1 x rear delts 10.0 kg x 8
Push
Monday 17-04-2023 16:10
1:18:00
5277.5 Kg
2 PR's
Oefening Best set
2 x Triceps Pushdown (Cable - Straight Bar) 25.0 kg x 21
2 x Lateral Raise (Dumbbell) 10.0 kg x 15
2 x Bench Press (Dumbbell) 16.0 kg x 25
2 x Cable Crossover 20.0 kg x 20
3 x Incline Bench Press (Barbell) 50.0 kg x 15
2 x Seated Overhead Press (Barbell) 32.5 kg x 10

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