Workouts van Bas Voets
Push
Thursday 29-12-2022 14:41
1:51:00
4754.5 Kg
0 PR's
Oefening Best set
5 x Lateral Raise (Dumbbell) 12.0 kg x 19
4 x Bench Press (Barbell) 70.0 kg x 4
3 x Cable Crossover 25.0 kg x 13
2 x Triceps Extension (Cable) 7.5 kg x 11
2 x Incline Bench Press (Dumbbell) 20.0 kg x 8
1 x Triceps Dip 12 reps
2 x Seated Overhead Press (Barbell) 35.0 kg x 11
Legday
Wednesday 28-12-2022 15:09
59:00
17532.0 Kg
0 PR's
Oefening Best set
2 x Leg Extension (Machine) 75.0 kg x 8
1 x Cable Crunch 40.0 kg x 10
1 x Lying Leg Curl (Machine) 40.0 kg x 15
3 x Leg Press 134.0 kg x 15
4 x Hack Squat 104.0 kg x 5
2 x Standing Calf Raise (Machine) 144.0 kg x 24
Pull
Tuesday 27-12-2022 20:57
1:22:00
3462.0 Kg
5 PR's
Oefening Best set
1 x Seated Row (Cable) 42.5 kg x 15
3 x Bicep Curl (Barbell) 30.0 kg x 8
1 x Lat Pulldown (Single Arm) 20.0 kg x 15
1 x Pull Up 8 reps
9 x Chin Up 12 reps
3 x Hammer Curl (Dumbbell) 10.0 kg x 23
2 x Bicep Curl (Cable) 10.0 kg x 10
2 x Reverse Fly (Dumbbell) 10.0 kg x 16
1 x hand gripper 1.0 kg x 42
Push
Monday 26-12-2022 17:31
1:13:00
5056.25 Kg
1 PR's
Oefening Best set
2 x Triceps Pushdown (Cable - Straight Bar) 20.0 kg x 20
2 x Lateral Raise (Dumbbell) 12.0 kg x 20
2 x Triceps Extension 6.25 kg x 15
4 x Bench Press (Barbell) 70.0 kg x 3
2 x Cable Crossover 25.0 kg x 14
2 x Incline Bench Press (Dumbbell) 20.0 kg x 12
1 x Push Up 15 reps
2 x Triceps Dip 12 reps
2 x Seated Overhead Press (Barbell) 37.5 kg x 11
Legday
Sunday 25-12-2022 17:13
56:00
18665.0 Kg
6 PR's
Oefening Best set
2 x Leg Extension (Machine) 85.0 kg x 8
2 x Cable Crunch 40.0 kg x 18
1 x Lying Leg Curl (Machine) 40.0 kg x 13
2 x Leg Press 204.0 kg x 12
2 x Hack Squat 104.0 kg x 10
2 x Standing Calf Raise (Machine) 164.0 kg x 24
Pull
Saturday 24-12-2022 11:15
58:00
4414.5 Kg
3 PR's
Oefening Best set
2 x Seated Row (Cable) 45.0 kg x 15
2 x Pull Up 10 reps
1 x Chin Up 5 reps
2 x Hammer Curl (Dumbbell) 12.0 kg x 17
2 x Bicep Curl (Cable) 10.0 kg x 6
2 x rear deltoid 17.5 kg x 12
2 x Pullover (Machine) 22.5 kg x 17
2 x hand gripper 45.0 kg x 16
Push
Friday 23-12-2022 16:38
1:19:00
4599.0 Kg
0 PR's
Oefening Best set
3 x Lateral Raise (Dumbbell) 12.0 kg x 17
1 x Triceps Extension 15.0 kg x 16
4 x Bench Press (Barbell) 61.0 kg x 7
3 x Cable Crossover 25.0 kg x 10
2 x Triceps Extension (Cable) 7.5 kg x 13
2 x Incline Bench Press (Dumbbell) 20.0 kg x 7
2 x Seated Overhead Press (Barbell) 35.0 kg x 12
Legday
Thursday 22-12-2022 17:23
35:00
15032.0 Kg
4 PR's
Oefening Best set
2 x Leg Extension (Machine) 85.0 kg x 14
2 x Leg Press 194.0 kg x 12
2 x Hack Squat 101.5 kg x 8
2 x Standing Calf Raise (Machine) 164.0 kg x 24
Pull
Wednesday 21-12-2022 20:29
1:25:00
6512.5 Kg
4 PR's
Oefening Best set
2 x Lat Pulldown (Cable) 50.0 kg x 11
3 x Seated Row (Cable) 42.5 kg x 17
2 x Lat Pulldown (Single Arm) 20.0 kg x 10
2 x Pull Up 11 reps
1 x Chin Up 11 reps
2 x Hammer Curl (Dumbbell) 12.0 kg x 15
2 x Bicep Curl (Cable) 17.5 kg x 15
2 x rear deltoid 15.0 kg x 15
2 x face away curls 22.5 kg x 9
3 x Pullover (Machine) 20.0 kg x 17
1 x hand gripper 1.0 kg x 1
Push
Tuesday 20-12-2022 14:56
54:00
4130.0 Kg
4 PR's
Oefening Best set
2 x Lateral Raise (Dumbbell) 14.0 kg x 15
1 x Triceps Extension 15.0 kg x 16
4 x Bench Press (Barbell) 66.0 kg x 6
2 x Cable Crossover 27.5 kg x 7
2 x Triceps Extension (Cable) 7.5 kg x 11
2 x Incline Bench Press (Dumbbell) 20.0 kg x 10
1 x Triceps Dip 5 reps
2 x Seated Overhead Press (Barbell) 37.5 kg x 9

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