Workouts van Bas Voets
Push
Thursday 08-12-2022 21:17
1:10:00
4742.5 Kg
2 PR's
Oefening Best set
1 x Triceps Pushdown (Cable - Straight Bar) 20.0 kg x 15
4 x Lateral Raise (Dumbbell) 9.0 kg x 16
2 x Triceps Extension 8.75 kg x 10
4 x Bench Press (Barbell) 70.0 kg x 2
2 x Overhead Press (Barbell) 30.0 kg x 10
2 x Cable Crossover 22.5 kg x 10
4 x Incline Bench Press (Dumbbell) 14.0 kg x 14
2 x Incline Bench Press (Smith Machine) 32.5 kg x 9
Pull
Wednesday 07-12-2022 19:43
1:25:00
6620.0 Kg
7 PR's
Oefening Best set
3 x Lat Pulldown (Cable) 50.0 kg x 11
2 x Seated Row (Cable) 50.0 kg x 16
1 x Bicep Curl (Dumbbell) 14.0 kg x 12
2 x Hammer Curl (Dumbbell) 16.0 kg x 18
2 x Bicep Curl (Cable) 15.0 kg x 11
2 x rear deltoid 10.0 kg x 12
2 x Shrug (Dumbbell) 26.0 kg x 26
3 x face away curls 10.0 kg x 14
2 x Pullover (Machine) 17.5 kg x 17
1 x Preacher Curl (Machine) 15.0 kg x 11
Legday
Tuesday 06-12-2022 15:39
1:10:00
18367.0 Kg
11 PR's
Oefening Best set
2 x Leg Extension (Machine) 70.0 kg x 17
3 x Sit Up 20 reps
3 x Leg Press 164.0 kg x 15
2 x Hack Squat 74.0 kg x 11
3 x Standing Calf Raise (Machine) 124.0 kg x 25
2 x Bicycle Crunch 15 reps
2 x Romanian Deadlift (Dumbbell) 18.0 kg x 10
1 x Russian Twist 25 reps
Pull
Sunday 04-12-2022 15:36
47:00
3695.5 Kg
3 PR's
Oefening Best set
2 x Seated Row (Cable) 45.0 kg x 18
2 x Bicep Curl (Barbell) 29.5 kg x 13
2 x Bicep Curl (Dumbbell) 14.0 kg x 17
2 x Lat Pulldown (Single Arm) 27.5 kg x 8
2 x Pull Up 11 reps
2 x rear deltoid 10.0 kg x 12
2 x Pullover (Machine) 17.5 kg x 11
Push
Saturday 03-12-2022 16:38
54:00
5765.0 Kg
3 PR's
Oefening Best set
3 x Triceps Pushdown (Cable - Straight Bar) 45.0 kg x 12
5 x Bench Press (Barbell) 50.0 kg x 8
3 x Overhead Press (Barbell) 25.0 kg x 10
3 x Cable Crossover 20.0 kg x 13
2 x Triceps Extension (Cable) 10.0 kg x 17
1 x Lateral Raise (Cable) 5.0 kg x 12
Pull
Monday 28-11-2022 21:31
0:00
4889.0 Kg
9 PR's
Oefening Best set
2 x Seated Row (Cable) 40.0 kg x 20
2 x Bicep Curl (Dumbbell) 14.0 kg x 20
2 x Lat Pulldown (Single Arm) 25.0 kg x 12
2 x Pull Up 13 reps
2 x rear deltoid 12.5 kg x 9
2 x Shrug (Dumbbell) 26.0 kg x 20
3 x Preacher Curl (Barbell) 22.0 kg x 15
2 x Pullover (Machine) 15.0 kg x 12
Push
Sunday 27-11-2022 20:41
1:10:00
3195.0 Kg
2 PR's
Oefening Best set
2 x Seated Overhead Press (Dumbbell) 16.0 kg x 9
3 x Overhead Press (Barbell) 25.0 kg x 7
1 x Bench Press (Dumbbell) 20.0 kg x 17
3 x Cable Crossover 20.0 kg x 12
2 x Triceps Extension (Cable) 10.0 kg x 13
2 x Lateral Raise (Cable) 6.25 kg x 12
3 x Incline Bench Press (Dumbbell) 18.0 kg x 18
Legday
Friday 25-11-2022 23:07
1:16:00
13623.0 Kg
8 PR's
Oefening Best set
2 x Leg Extension (Machine) 65.0 kg x 13
2 x Sit Up 25 reps
3 x Leg Press 144.0 kg x 14
3 x Hack Squat 64.0 kg x 14
2 x Standing Calf Raise (Machine) 99.0 kg x 21
2 x Bicycle Crunch 22 reps
Push
Wednesday 23-11-2022 17:13
1:57:00
4144.0 Kg
3 PR's
Oefening Best set
2 x Lat Pulldown (Cable) 45.0 kg x 13
2 x Bicep Curl (Dumbbell) 14.0 kg x 12
2 x Seated Overhead Press (Dumbbell) 16.0 kg x 8
3 x Cable Crossover 20.0 kg x 9
3 x Triceps Extension (Cable) 7.5 kg x 12
2 x Lateral Raise (Cable) 5.0 kg x 14
3 x Incline Bench Press (Dumbbell) 16.0 kg x 15
3 x Pullover (Machine) 12.5 kg x 10
Pull
Tuesday 15-11-2022 20:27
1:06:00
2665.0 Kg
7 PR's
Oefening Best set
1 x Seated Row (Cable) 50.0 kg x 12
2 x Bicep Curl (Dumbbell) 16.0 kg x 10
1 x Lat Pulldown (Single Arm) 22.5 kg x 13
2 x Pull Up 10 reps
1 x Chin Up 6 reps
2 x rear deltoid 12.5 kg x 14
2 x Lateral Raise (Cable) 5.0 kg x 12
2 x Face Pull (Cable) 20.0 kg x 15
2 x Preacher Curl (Barbell) 22.0 kg x 8

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