Workouts van Bas Voets
Legday
Thursday 23-02-2023 21:54
1:35:00
10512.0 Kg
0 PR's
Oefening Best set
3 x Leg Extension (Machine) 85.0 kg x 13
3 x Squat (Barbell) 60.0 kg x 5
2 x Lying Leg Curl (Machine) 30.0 kg x 8
4 x Leg Press 174.0 kg x 8
1 x Hack Squat 54.0 kg x 8
Pull
Tuesday 21-02-2023 15:35
1:31:00
5982.0 Kg
1 PR's
Oefening Best set
4 x Lat Pulldown (Cable) 75.0 kg x 3
1 x Seated Row (Cable) 60.0 kg x 14
4 x Bench Press (Barbell) 80.0 kg x 2
3 x Pull Up 11 reps
1 x Bent Over One Arm Row (Dumbbell) 30.0 kg x 14
1 x Concentration Curl (Dumbbell) 14.0 kg x 19
2 x spider curls 14.0 kg x 18
Push
Monday 20-02-2023 17:18
45:00
2801.5 Kg
0 PR's
Oefening Best set
5 x Bench Press (Barbell) 72.5 kg x 1
1 x Bench Press (Dumbbell) 18.0 kg x 13
3 x Triceps Extension (Cable) 7.5 kg x 7
2 x triceps dubbel 15.0 kg x 16
Legday
Sunday 19-02-2023 14:43
2:18:00
13305.0 Kg
1 PR's
Oefening Best set
4 x Leg Extension (Machine) 80.0 kg x 10
3 x Squat (Barbell) 60.0 kg x 6
2 x Lying Leg Curl (Machine) 30.0 kg x 13
3 x Leg Press 174.0 kg x 10
1 x Bulgarian Split Squat 26.0 kg x 6
2 x Standing Calf Raise (Machine) 224.0 kg x 6
Arms + Shoulders
Saturday 18-02-2023 17:21
1:09:00
3449.0 Kg
1 PR's
Oefening Best set
1 x Triceps Pushdown (Cable - Straight Bar) 22.5 kg x 22
2 x Triceps Extension 7.5 kg x 21
1 x Bicep Curl (Dumbbell) 14.0 kg x 8
1 x Wrist Roller 2.5 kg x 3
3 x Concentration Curl (Dumbbell) 14.0 kg x 18
4 x triceps dubbel 15.0 kg x 16
2 x spider curls 35.0 kg x 15
Chest back
Friday 17-02-2023 14:09
51:00
4075.5 Kg
0 PR's
Oefening Best set
3 x Lat Pulldown (Cable) 55.0 kg x 4
3 x Bench Press (Barbell) 65.0 kg x 7
2 x Pull Up 4 reps
3 x Cable Crossover 32.5 kg x 11
1 x Incline Bench Press (Dumbbell) 18.0 kg x 16
Arms + Shoulders
Saturday 11-02-2023 15:34
1:42:00
4563.0 Kg
4 PR's
Oefening Best set
1 x Triceps Pushdown (Cable - Straight Bar) 22.5 kg x 20
2 x Triceps Extension 22.5 kg x 10
3 x Seated Overhead Press (Dumbbell) 18.0 kg x 10
2 x Wrist Roller 2.5 kg x 3
2 x Face Pull (Cable) 10.0 kg x 8
3 x Concentration Curl (Dumbbell) 14.0 kg x 18
4 x triceps dubbel 12.5 kg x 22
2 x spider curls 30.0 kg x 21
Chest back
Friday 10-02-2023 15:57
1:42:00
8728.5 Kg
7 PR's
Oefening Best set
4 x Seated Row (Cable) 60.0 kg x 14
4 x Bench Press (Barbell) 65.0 kg x 12
2 x Lat Pulldown (Single Arm) 27.5 kg x 9
1 x Pull Up 3 reps
1 x Chin Up 6 reps
3 x Cable Crossover 32.5 kg x 13
4 x Incline Bench Press (Dumbbell) 16.0 kg x 7
1 x Push Up 18 reps
1 x Shrug (Dumbbell) 30.0 kg x 30
1 x incline pushups 12 reps
2 x rear delts 10.0 kg x 23
1 x Chin Up (Assisted) 5 reps
Legday
Thursday 09-02-2023 16:09
1:42:00
27000.5 Kg
8 PR's
Oefening Best set
2 x Leg Extension (Machine) 77.5 kg x 25
2 x Lying Leg Curl (Machine) 35.0 kg x 13
3 x Leg Press 174.0 kg x 17
2 x Bulgarian Split Squat 26.0 kg x 26
2 x triceps dubbel 12.5 kg x 26
2 x spider curls 26.0 kg x 23
2 x Standing Calf Raise (Machine) 174.0 kg x 30
Pull
Monday 06-02-2023 16:54
1:30:00
5848.5 Kg
5 PR's
Oefening Best set
3 x Lat Pulldown (Cable) 50.0 kg x 15
4 x Pull Up 13 reps
1 x Bicep Curl (Cable) 11.5 kg x 11
2 x Bent Over One Arm Row (Dumbbell) 26.0 kg x 17
1 x Shrug (Dumbbell) 26.0 kg x 30
2 x Concentration Curl (Dumbbell) 14.0 kg x 17
2 x spider curls 21.0 kg x 30
2 x Pullover (Machine) 20.0 kg x 10

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