Workouts van Bas Voets
Pull
Wednesday 21-09-2022 20:30
46:00
1516.0 Kg
2 PR's
Oefening Best set
2 x Lat Pulldown (Single Arm) 22.5 kg x 14
3 x Pull Up 9 reps
1 x Hammer Curl (Dumbbell) 14.0 kg x 10
2 x rear deltoid 10.0 kg x 17
2 x Incline Curl (Dumbbell) 9.0 kg x 17
1 x Incline Row (Dumbbell) 18.0 kg x 10
Push
Tuesday 20-09-2022 19:24
1:37:00
3103.5 Kg
1 PR's
Oefening Best set
1 x Lateral Raise (Dumbbell) 9.0 kg x 21
1 x Triceps Extension 7.5 kg x 19
7 x Bench Press (Barbell) 71.0 kg x 1
1 x Cable Crossover 15.0 kg x 10
Legday
Monday 19-09-2022 17:11
58:00
7835.0 Kg
10 PR's
Oefening Best set
6 x Squat (Barbell) 85.0 kg x 1
2 x Lying Leg Curl (Machine) 40.0 kg x 15
2 x Hip Thrust (Barbell) 70.0 kg x 5
2 x Standing Calf Raise (Barbell) 75.0 kg x 22
2 x single leg extension 35.0 kg x 12
Arms + shoulders
Sunday 18-09-2022 17:33
49:00
4463.5 Kg
8 PR's
Oefening Best set
2 x Lateral Raise (Dumbbell) 10.0 kg x 19
2 x Triceps Extension 10.0 kg x 10
3 x Bicep Curl (Barbell) 27.0 kg x 9
2 x Overhead Press (Barbell) 24.5 kg x 20
2 x Skullcrusher (Barbell) 27.0 kg x 12
2 x Incline Curl (Dumbbell) 9.0 kg x 11
3 x Reverse Curl (Barbell) 22.0 kg x 16
2 x triceps dubbel 20.0 kg x 12
Back en chest
Saturday 17-09-2022 13:47
0:00
5992.75 Kg
10 PR's
Oefening Best set
2 x Bench Press (Barbell) 50.0 kg x 5
3 x Bench Press (Dumbbell) 26.0 kg x 10
2 x Lat Pulldown (Single Arm) 25.0 kg x 9
2 x Pull Up 6 reps
2 x Cable Crossover 22.5 kg x 9
1 x Bent Over Row (Barbell) 42.0 kg x 14
2 x rear deltoid 12.5 kg x 13
1 x Chest Press (Machine) 32.5 kg x 7
2 x Shrug (Barbell) 42.0 kg x 21
3 x Incline Row (Dumbbell) 18.0 kg x 13
Legday
Thursday 15-09-2022 16:14
52:00
5760.0 Kg
9 PR's
Oefening Best set
3 x Squat (Barbell) 60.0 kg x 10
2 x Lying Leg Curl (Machine) 40.0 kg x 12
2 x Standing Calf Raise (Barbell) 65.0 kg x 20
2 x Bulgarian Split Squat 24.0 kg x 10
2 x single leg extension 35.0 kg x 12
Pull
Wednesday 14-09-2022 20:38
18:00
790.0 Kg
0 PR's
Oefening Best set
2 x Lat Pulldown (Single Arm) 22.5 kg x 10
2 x Pull Up 5 reps
2 x rear deltoid 12.5 kg x 12
Push
Tuesday 13-09-2022 20:10
46:00
3020.0 Kg
4 PR's
Oefening Best set
2 x Lateral Raise (Dumbbell) 9.0 kg x 15
3 x Triceps Extension 12.5 kg x 15
2 x Overhead Press (Barbell) 27.0 kg x 10
2 x Bench Press (Dumbbell) 26.0 kg x 5
2 x Cable Crossover 22.5 kg x 13
2 x Incline Bench Press (Dumbbell) 16.0 kg x 14
2 x Chest Press (Machine) 32.5 kg x 10
Back en chest
Saturday 10-09-2022 18:30
39:00
3842.0 Kg
8 PR's
Oefening Best set
2 x Lat Pulldown (Single Arm) 22.5 kg x 13
2 x Cable Crossover 20.0 kg x 12
2 x rear deltoid 10.0 kg x 15
2 x Chest Press (Machine) 30.0 kg x 10
2 x Shrug (Barbell) 37.0 kg x 21
2 x Pullover (Dumbbell) 14.0 kg x 12
Arms + shoulders
Friday 09-09-2022 21:08
1:21:00
3703.0 Kg
5 PR's
Oefening Best set
2 x Lateral Raise (Dumbbell) 8.0 kg x 14
2 x Triceps Extension 12.5 kg x 14
3 x Bicep Curl (Barbell) 27.0 kg x 12
2 x Overhead Press (Barbell) 24.5 kg x 17
2 x Skullcrusher (Barbell) 27.0 kg x 7
2 x Triceps Dip 14 reps
2 x Incline Curl (Dumbbell) 9.0 kg x 10
2 x Reverse Curl (Barbell) 20.5 kg x 15

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