Workouts van Bas Voets
Push
Tuesday 25-10-2022 15:05
36:00
2583.5 Kg
0 PR's
Oefening Best set
1 x Triceps Extension 7.5 kg x 6
1 x Seated Overhead Press (Dumbbell) 10.0 kg x 5
4 x Bench Press (Barbell) 73.5 kg x 1
2 x Cable Crossover 25.0 kg x 11
3 x Triceps Dip 10 reps
Legday
Monday 24-10-2022 16:05
1:08:00
10143.0 Kg
5 PR's
Oefening Best set
3 x Leg Extension (Machine) 70.0 kg x 17
2 x Squat (Barbell) 60.0 kg x 4
2 x Lying Leg Curl (Machine) 45.0 kg x 10
2 x Hip Thrust (Barbell) 60.0 kg x 16
2 x Bulgarian Split Squat 24.0 kg x 10
2 x Seated Calf Raise (Machine) 60.0 kg x 26
Back en chest
Saturday 22-10-2022 09:48
42:00
6945.5 Kg
7 PR's
Oefening Best set
3 x Bench Press (Barbell) 61.0 kg x 5
2 x Lat Pulldown (Single Arm) 25.0 kg x 15
2 x Cable Crossover 25.0 kg x 14
2 x Bent Over Row - Underhand (Barbell) 45.0 kg x 15
1 x Shrug (Barbell) 45.0 kg x 30
2 x Reverse Fly (Dumbbell) 8.0 kg x 10
2 x Incline Bench Press (Smith Machine) 30.0 kg x 9
Arms + shoulders
Friday 21-10-2022 20:46
1:17:00
2688.0 Kg
5 PR's
Oefening Best set
2 x Lateral Raise (Dumbbell) 10.0 kg x 10
5 x Bicep Curl (Dumbbell) 20.0 kg x 5
3 x Seated Overhead Press (Dumbbell) 14.0 kg x 15
1 x Skullcrusher (Barbell) 27.0 kg x 13
4 x Triceps Dip 12 reps
2 x Preacher Curl (Barbell) 19.5 kg x 14
2 x spider curls 10.0 kg x 17
Legday
Thursday 20-10-2022 16:18
1:34:00
6380.0 Kg
0 PR's
Oefening Best set
4 x Squat (Barbell) 70.0 kg x 6
1 x Lying Leg Curl (Machine) 40.0 kg x 10
1 x Hip Thrust (Barbell) 45.0 kg x 12
2 x Standing Calf Raise (Barbell) 75.0 kg x 20
2 x Bulgarian Split Squat 24.0 kg x 10
2 x single leg extension 25.0 kg x 13
Pull
Wednesday 19-10-2022 20:56
1:22:00
5259.5 Kg
13 PR's
Oefening Best set
2 x Bicep Curl (Dumbbell) 14.0 kg x 15
2 x Lat Pulldown (Single Arm) 25.0 kg x 14
2 x Pull Up 11 reps
1 x Chin Up 4 reps
2 x Bent Over Row - Underhand (Barbell) 45.0 kg x 18
2 x Preacher Curl (Barbell) 19.5 kg x 12
1 x Shrug (Barbell) 45.0 kg x 24
2 x Reverse Fly (Dumbbell) 8.0 kg x 15
2 x spider curls 10.0 kg x 12
2 x barbell wrist curl 17.0 kg x 12
2 x reverse grip wrist curls 9.0 kg x 15
Push
Tuesday 18-10-2022 13:45
1:16:00
5301.0 Kg
4 PR's
Oefening Best set
2 x Lateral Raise (Dumbbell) 9.0 kg x 15
1 x Triceps Extension 7.5 kg x 12
3 x Seated Overhead Press (Dumbbell) 14.0 kg x 11
3 x Bench Press (Barbell) 61.0 kg x 4
2 x Bench Press (Dumbbell) 26.0 kg x 5
2 x Cable Crossover 25.0 kg x 10
2 x Triceps Extension (Cable) 15.0 kg x 12
2 x Skullcrusher (Barbell) 27.0 kg x 13
3 x Incline Bench Press (Smith Machine) 30.0 kg x 7
Legday
Monday 17-10-2022 16:21
1:01:00
9015.0 Kg
2 PR's
Oefening Best set
3 x Squat (Barbell) 65.0 kg x 8
1 x Lying Leg Curl (Machine) 40.0 kg x 11
3 x Hip Thrust (Barbell) 55.0 kg x 18
2 x Standing Calf Raise (Barbell) 77.5 kg x 20
1 x Bulgarian Split Squat 20.0 kg x 8
3 x single leg extension 35.0 kg x 14
Arms + shoulders
Sunday 16-10-2022 15:21
1:07:00
3302.0 Kg
12 PR's
Oefening Best set
2 x Lateral Raise (Dumbbell) 10.0 kg x 12
4 x Bicep Curl (Dumbbell) 14.0 kg x 15
3 x Seated Overhead Press (Dumbbell) 12.0 kg x 15
3 x Triceps Extension (Cable) 15.0 kg x 13
2 x Skullcrusher (Barbell) 24.5 kg x 15
2 x Front Raise (Dumbbell) 10.0 kg x 12
2 x Preacher Curl (Barbell) 17.0 kg x 15
2 x spider curls 10.0 kg x 10
Back en chest
Saturday 15-10-2022 17:31
1:08:00
4635.0 Kg
3 PR's
Oefening Best set
3 x Bench Press (Barbell) 57.0 kg x 6
2 x Lat Pulldown (Single Arm) 27.5 kg x 8
3 x Pull Up 7 reps
2 x Chin Up 6 reps
2 x Cable Crossover 27.5 kg x 10
2 x Bent Over Row - Underhand (Barbell) 40.0 kg x 15
2 x Incline Bench Press (Dumbbell) 18.0 kg x 10
1 x Reverse Fly (Dumbbell) 7.0 kg x 14

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