Workouts van Bas Voets
Pull
Thursday 13-10-2022 16:33
1:05:00
5012.0 Kg
7 PR's
Oefening Best set
4 x Bicep Curl (Dumbbell) 14.0 kg x 16
2 x Lat Pulldown (Single Arm) 25.0 kg x 10
2 x Pull Up 9 reps
2 x Chin Up 10 reps
2 x Bent Over Row - Underhand (Barbell) 40.0 kg x 12
2 x Preacher Curl (Barbell) 19.5 kg x 13
2 x Shrug (Barbell) 45.0 kg x 20
3 x Reverse Fly (Dumbbell) 7.0 kg x 6
Push
Wednesday 12-10-2022 17:07
59:00
4168.0 Kg
9 PR's
Oefening Best set
2 x Lateral Raise (Dumbbell) 12.0 kg x 14
1 x Triceps Extension 7.5 kg x 6
4 x Bench Press (Barbell) 73.5 kg x 1
2 x Cable Crossover 25.0 kg x 11
1 x Triceps Extension (Cable) 12.5 kg x 14
1 x Skullcrusher (Barbell) 22.0 kg x 12
2 x Incline Bench Press (Dumbbell) 16.0 kg x 7
2 x Seated Overhead Press (Barbell) 24.5 kg x 12
Legday
Monday 10-10-2022 17:09
1:08:00
11265.0 Kg
3 PR's
Oefening Best set
3 x Squat (Barbell) 60.0 kg x 12
2 x Lying Leg Curl (Machine) 40.0 kg x 4
4 x Standing Calf Raise (Barbell) 82.5 kg x 20
1 x Hanging Leg Raise 7 reps
2 x Bulgarian Split Squat 20.0 kg x 10
3 x Romanian Deadlift (Barbell) 50.0 kg x 12
2 x single leg extension 35.0 kg x 12
Back en chest
Saturday 01-10-2022 15:58
50:00
5347.5 Kg
5 PR's
Oefening Best set
3 x Bench Press (Barbell) 61.0 kg x 5
1 x Bench Press (Dumbbell) 20.0 kg x 3
2 x Lat Pulldown (Single Arm) 25.0 kg x 14
2 x Pull Up 8 reps
2 x Cable Crossover 25.0 kg x 12
2 x Bent Over Row (Barbell) 42.0 kg x 15
2 x rear deltoid 12.5 kg x 12
2 x Incline Bench Press (Dumbbell) 16.0 kg x 12
1 x Bench Press - Close Grip (Barbell) 36.0 kg x 11
Arms + shoulders
Friday 30-09-2022 15:47
1:49:00
3604.5 Kg
7 PR's
Oefening Best set
2 x Lateral Raise (Dumbbell) 10.0 kg x 14
2 x Triceps Extension 10.0 kg x 13
4 x Bicep Curl (Dumbbell) 14.0 kg x 14
2 x Overhead Press (Barbell) 27.0 kg x 13
2 x Skullcrusher (Barbell) 27.0 kg x 15
2 x Incline Curl (Dumbbell) 9.0 kg x 13
2 x Preacher Curl (Barbell) 19.5 kg x 16
Legday
Thursday 29-09-2022 17:40
48:00
4575.0 Kg
3 PR's
Oefening Best set
3 x Squat (Barbell) 60.0 kg x 10
1 x Lying Leg Curl (Machine) 40.0 kg x 7
1 x Hanging Leg Raise 7 reps
1 x Bulgarian Split Squat 18.5 kg x 10
3 x Romanian Deadlift (Barbell) 50.0 kg x 14
1 x single leg extension 35.0 kg x 10
Pull
Wednesday 28-09-2022 21:07
1:05:00
3180.5 Kg
7 PR's
Oefening Best set
5 x Bicep Curl (Dumbbell) 12.0 kg x 14
3 x Lat Pulldown (Single Arm) 25.0 kg x 10
2 x Pull Up 10 reps
1 x Hammer Curl (Dumbbell) 12.0 kg x 10
2 x rear deltoid 12.5 kg x 12
2 x Incline Curl (Dumbbell) 9.0 kg x 10
2 x Preacher Curl (Barbell) 16.5 kg x 14
2 x Incline Row (Dumbbell) 12.0 kg x 12
1 x Preacher Curl (Dumbbell) 7.0 kg x 20
Legday
Monday 26-09-2022 17:33
49:00
3324.0 Kg
3 PR's
Oefening Best set
3 x Squat (Barbell) 70.0 kg x 7
3 x Lying Leg Curl (Machine) 45.0 kg x 9
1 x Bulgarian Split Squat 17.0 kg x 12
2 x single leg extension 35.0 kg x 10
Arms + shoulders
Sunday 25-09-2022 15:13
1:06:00
3129.5 Kg
0 PR's
Oefening Best set
2 x Lateral Raise (Dumbbell) 9.0 kg x 21
2 x Triceps Extension 7.5 kg x 16
2 x Bicep Curl (Barbell) 27.0 kg x 13
2 x Hammer Curl (Dumbbell) 14.0 kg x 12
2 x Skullcrusher (Barbell) 22.0 kg x 18
2 x Incline Curl (Dumbbell) 9.0 kg x 12
2 x Reverse Curl (Barbell) 17.0 kg x 14
Back en chest
Saturday 24-09-2022 16:12
1:26:00
8336.0 Kg
7 PR's
Oefening Best set
4 x Bench Press (Barbell) 61.0 kg x 5
3 x Lat Pulldown (Single Arm) 25.0 kg x 13
3 x Pull Up 10 reps
2 x Cable Crossover 25.0 kg x 10
2 x Bent Over Row (Barbell) 47.0 kg x 10
3 x rear deltoid 12.5 kg x 7
3 x Incline Bench Press (Dumbbell) 16.0 kg x 14
2 x Shrug (Barbell) 42.0 kg x 26

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