Workouts van Bas Voets
Push
Friday 08-04-2022 21:45 1:23:00
3401.5 Kg
7 PR's
| Oefening | Best set |
|---|---|
| 3 x Triceps Extension | 17.5 kg x 13 |
| 3 x Chest Fly (Dumbbell) | 8.0 kg x 10 |
| 4 x Bench Press (Dumbbell) | 20.0 kg x 6 |
| 3 x Cable Crossover | 12.5 kg x 10 |
| 3 x Strict Military Press (Barbell) | 22.5 kg x 8 |
| 3 x Lateral Raise (Cable) | 6.25 kg x 20 |
| 3 x Skullcrusher (Barbell) | 20.0 kg x 12 |
Legs-abs
Thursday 07-04-2022 16:15 1:28:00
9975.0 Kg
17 PR's
| Oefening | Best set |
|---|---|
| 6 x Leg Extension (Machine) | 75.0 kg x 7 |
| 3 x Squat (Barbell) | 45.0 kg x 4 |
| 5 x Lying Leg Curl (Machine) | 35.0 kg x 5 |
| 3 x Standing Calf Raise (Barbell) | 70.0 kg x 18 |
| 4 x Hanging Leg Raise | 10 reps |
| 4 x Deadlift (Barbell) | 60.0 kg x 2 |
| 2 x Glute Kickback (Machine) | 10.0 kg x 5 |
| 2 x Standing leg curl | 5.0 kg x 10 |
| 2 x outer thigh | 5.0 kg x 10 |
Pull
Sunday 03-04-2022 15:21 2:36:00
3347.5 Kg
5 PR's
| Oefening | Best set |
|---|---|
| 3 x Lat Pulldown (Cable) | 35.0 kg x 12 |
| 1 x Seated Row (Cable) | 55.0 kg x 12 |
| 2 x Bicep Curl (Dumbbell) | 12.0 kg x 20 |
| 4 x Pull Up | 12 reps |
| 3 x Hammer Curl (Dumbbell) | 10.0 kg x 10 |
| 3 x rear deltoid | 10.0 kg x 12 |
Legs-abs
Friday 01-04-2022 17:02 53:00
4231.0 Kg
5 PR's
| Oefening | Best set |
|---|---|
| 4 x Leg Extension (Machine) | 50.0 kg x 10 |
| 2 x Squat (Barbell) | 40.0 kg x 2 |
| 3 x Lying Leg Curl (Machine) | 20.0 kg x 10 |
| 3 x Standing Calf Raise (Barbell) | 75.0 kg x 6 |
| 2 x Hanging Leg Raise | 10 reps |
Push
Tuesday 29-03-2022 19:42 1:15:00
3283.25 Kg
14 PR's
| Oefening | Best set |
|---|---|
| 3 x Lateral Raise (Dumbbell) | 7.0 kg x 12 |
| 4 x Triceps Extension | 20.0 kg x 5 |
| 3 x Chest Fly (Dumbbell) | 9.0 kg x 10 |
| 4 x Bench Press (Dumbbell) | 18.0 kg x 6 |
| 3 x Cable Crossover | 12.5 kg x 13 |
| 3 x Lateral Raise (Cable) | 5.0 kg x 14 |
| 2 x Chest Dip | 7 reps |
| 4 x Cable Kickback | 5.0 kg x 12 |
| 3 x Skullcrusher (Barbell) | 17.5 kg x 6 |
Legs-abs
Sunday 27-03-2022 20:03 56:00
5430.0 Kg
8 PR's
| Oefening | Best set |
|---|---|
| 4 x Leg Extension (Machine) | 60.0 kg x 10 |
| 3 x Squat (Barbell) | 40.0 kg x 10 |
| 3 x Lying Leg Curl (Machine) | 15.0 kg x 10 |
| 3 x Standing Calf Raise (Barbell) | 60.0 kg x 10 |
| 4 x Hanging Leg Raise | 15 reps |
| 3 x Deadlift (Barbell) | 50.0 kg x 5 |
Pull
Friday 25-03-2022 14:24 1:16:00
5701.0 Kg
15 PR's
| Oefening | Best set |
|---|---|
| 4 x Lateral Raise (Dumbbell) | 7.0 kg x 4 |
| 4 x Seated Row (Cable) | 55.0 kg x 10 |
| 4 x Bicep Curl (Dumbbell) | 12.0 kg x 24 |
| 4 x Pull Up | 11 reps |
| 3 x Hammer Curl (Dumbbell) | 9.0 kg x 32 |
| 3 x Bicep Curl (Cable) | 15.0 kg x 12 |
| 2 x Lateral Raise (Cable) | 5.0 kg x 20 |
| 4 x Bent Over One Arm Row (Dumbbell) | 14.0 kg x 12 |
| 3 x Wrist Roller | 2.5 kg x 2 |
Full body
Friday 18-03-2022 15:32 38:00
3084.0 Kg
4 PR's
| Oefening | Best set |
|---|---|
| 1 x Seated Row (Cable) | 50.0 kg x 10 |
| 3 x Bicep Curl (Dumbbell) | 14.0 kg x 8 |
| 4 x Pull Up | 10 reps |
| 3 x Standing Calf Raise (Barbell) | 65.0 kg x 10 |
| 2 x Hanging Leg Raise | 10 reps |
| 2 x Lateral Raise (Cable) | 5.0 kg x 20 |
Afternoon Workout
Friday 18-03-2022 15:19 13:00
471.0 Kg
1 PR's
| Oefening | Best set |
|---|---|
| 4 x Bench Press (Barbell) | 61.0 kg x 1 |
Full body
Saturday 12-03-2022 15:18 1:19:00
5032.0 Kg
10 PR's
| Oefening | Best set |
|---|---|
| 4 x Seated Row (Cable) | 65.0 kg x 1 |
| 1 x Triceps Extension | 7.5 kg x 20 |
| 3 x Bicep Curl (Dumbbell) | 12.0 kg x 16 |
| 1 x Leg Extension (Machine) | 50.0 kg x 12 |
| 3 x Bench Press (Dumbbell) | 28.0 kg x 13 |
| 2 x Pull Up | 8 reps |
| 3 x Hammer Curl (Dumbbell) | 9.0 kg x 24 |
| 3 x Lateral Raise (Cable) | 5.0 kg x 20 |
| 3 x Chest Dip | 10 reps |
| 2 x Front Raise (Cable) | 2.5 kg x 20 |
| 2 x Cable Kickback | 2.5 kg x 20 |
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