Workouts van Bas Voets
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Wednesday 15-06-2022 20:33
1:12:00
812.5 Kg
1 PR's
Oefening Best set
3 x Lat Pulldown (Single Arm) 17.5 kg x 12
14 x Chin Up 13 reps
4 x rear deltoid 10.0 kg x 4
Chest + shoulders
Friday 10-06-2022 19:27
9:00
60.0 Kg
0 PR's
Oefening Best set
1 x Cable Crossover 15.0 kg x 4
Arm day
Thursday 09-06-2022 20:06
1:36:00
3448.5 Kg
16 PR's
Oefening Best set
3 x Triceps Pushdown (Cable - Straight Bar) 25.0 kg x 7
3 x Triceps Extension 20.0 kg x 4
4 x Bicep Curl (Dumbbell) 12.0 kg x 12
1 x Bicep Curl (Cable) 15.0 kg x 18
1 x Skullcrusher (Dumbbell) 10.0 kg x 10
3 x Wrist Roller 2.5 kg x 2
1 x Skullcrusher (Barbell) 25.0 kg x 6
1 x Reverse Curl (Dumbbell) 8.0 kg x 13
4 x Incline Curl (Dumbbell) 12.0 kg x 3
3 x face away curls 15.0 kg x 13
1 x Triceps Extension (Dumbbell) 14.0 kg x 5
2 x Reverse Curl (Barbell) 15.0 kg x 15
Chest + shoulders
Tuesday 07-06-2022 21:32
53:00
2618.5 Kg
1 PR's
Oefening Best set
4 x Lateral Raise (Dumbbell) 8.0 kg x 15
4 x Bench Press (Dumbbell) 20.0 kg x 13
4 x Cable Crossover 20.0 kg x 6
3 x Front Raise (Cable) 7.5 kg x 13
3 x Incline Bench Press (Dumbbell) 14.0 kg x 9
1 x Front Raise (Dumbbell) 7.0 kg x 10
Back
Tuesday 31-05-2022 14:30
1:08:00
1980.0 Kg
1 PR's
Oefening Best set
3 x Seated Row (Cable) 45.0 kg x 10
3 x Lat Pulldown (Single Arm) 20.0 kg x 12
1 x Chin Up 8 reps
Chest + shoulders
Tuesday 24-05-2022 16:00
1:28:00
2802.0 Kg
8 PR's
Oefening Best set
3 x Lateral Raise (Dumbbell) 9.0 kg x 18
1 x Overhead Press (Barbell) 20.0 kg x 6
5 x Bench Press (Dumbbell) 20.0 kg x 8
3 x Cable Crossover 17.5 kg x 9
3 x Front Raise (Cable) 7.5 kg x 6
4 x Incline Bench Press (Dumbbell) 14.0 kg x 15
1 x Front Raise (Dumbbell) 7.0 kg x 10
Pull
Monday 23-05-2022 21:06
1:23:00
3986.5 Kg
4 PR's
Oefening Best set
2 x Lat Pulldown (Cable) 50.0 kg x 10
3 x Seated Row (Cable) 55.0 kg x 9
3 x Bicep Curl (Dumbbell) 14.0 kg x 10
2 x Lat Pulldown (Single Arm) 22.5 kg x 11
6 x Pull Up 12 reps
1 x Hammer Curl (Dumbbell) 14.0 kg x 8
2 x rear deltoid 10.0 kg x 6
2 x Wrist Roller 2.5 kg x 2
2 x Incline Curl (Dumbbell) 8.0 kg x 14
Push
Saturday 21-05-2022 16:20
2:18:00
4244.0 Kg
7 PR's
Oefening Best set
3 x Triceps Pushdown (Cable - Straight Bar) 22.5 kg x 6
4 x Lateral Raise (Dumbbell) 9.0 kg x 18
5 x Bench Press (Dumbbell) 20.0 kg x 13
4 x Cable Crossover 17.5 kg x 11
3 x Skullcrusher (Dumbbell) 10.0 kg x 15
3 x Incline Bench Press (Dumbbell) 14.0 kg x 12
4 x Reverse Curl (Dumbbell) 9.0 kg x 9
1 x Triceps Dip 2 reps
Pull
Monday 16-05-2022 16:28
37:00
717.0 Kg
7 PR's
Oefening Best set
2 x Bicep Curl (Dumbbell) 14.0 kg x 10
2 x Wrist Roller 2.5 kg x 3
1 x standing cable curl 10.0 kg x 5
2 x Shrug (Dumbbell) 14.0 kg x 10
Push
Wednesday 11-05-2022 19:41
1:33:00
2591.0 Kg
6 PR's
Oefening Best set
2 x Triceps Pushdown (Cable - Straight Bar) 20.0 kg x 12
3 x Lateral Raise (Dumbbell) 8.0 kg x 12
4 x Bench Press (Dumbbell) 20.0 kg x 11
4 x Cable Crossover 17.5 kg x 11
1 x Lateral Raise (Cable) 5.0 kg x 6
1 x Skullcrusher (Dumbbell) 9.0 kg x 12
3 x Incline Bench Press (Dumbbell) 14.0 kg x 9
2 x Reverse Curl (Dumbbell) 8.0 kg x 10

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