Workouts van Bas Voets
Full body
Thursday 10-03-2022 12:42 32:00
3452.0 Kg
1 PR's
| Oefening | Best set |
|---|---|
| 3 x Seated Row (Cable) | 45.0 kg x 12 |
| 3 x Bicep Curl (Dumbbell) | 12.0 kg x 22 |
| 3 x Bench Press (Dumbbell) | 24.0 kg x 12 |
| 3 x Pull Up | 6 reps |
| 3 x Hammer Curl (Dumbbell) | 8.0 kg x 24 |
| 2 x Lateral Raise (Cable) | 2.5 kg x 24 |
| 3 x Chest Dip | 7 reps |
Push
Friday 04-03-2022 14:51 39:00
1700.0 Kg
4 PR's
| Oefening | Best set |
|---|---|
| 3 x Pull Up | 5 reps |
| 5 x Chest Dip | 10 reps |
| 4 x Leg Press | 75.0 kg x 1 |
Pull
Thursday 03-03-2022 09:23 36:00
4401.0 Kg
7 PR's
| Oefening | Best set |
|---|---|
| 2 x Lat Pulldown (Cable) | 42.5 kg x 12 |
| 3 x Seated Row (Cable) | 40.0 kg x 15 |
| 4 x Bicep Curl (Dumbbell) | 12.0 kg x 24 |
| 3 x Hammer Curl (Dumbbell) | 8.0 kg x 30 |
| 2 x Bicep Curl (Cable) | 12.5 kg x 12 |
| 3 x Pull Up (Band) | 5.0 kg x 12 |
Legs en abs
Wednesday 02-03-2022 12:59 48:00
9437.5 Kg
7 PR's
| Oefening | Best set |
|---|---|
| 6 x Leg Extension (Machine) | 77.5 kg x 12 |
| 2 x Squat (Barbell) | 50.0 kg x 5 |
| 7 x Standing Calf Raise (Barbell) | 60.0 kg x 7 |
| 1 x Ab Wheel | 2 reps |
Push
Tuesday 01-03-2022 14:20 1:08:00
3935.0 Kg
16 PR's
| Oefening | Best set |
|---|---|
| 3 x Triceps Pushdown (Cable - Straight Bar) | 20.0 kg x 10 |
| 3 x Triceps Extension | 17.5 kg x 12 |
| 5 x Bench Press (Barbell) | 45.0 kg x 2 |
| 2 x Cable Crossover | 15.0 kg x 12 |
| 1 x Triceps Extension (Cable) | 7.5 kg x 6 |
| 1 x Decline Bench Press (Barbell) | 35.0 kg x 5 |
| 1 x Arnold Press (Dumbbell) | 7.0 kg x 12 |
| 3 x Lateral Raise (Cable) | 3.75 kg x 20 |
| 3 x Skullcrusher (Dumbbell) | 16.0 kg x 15 |
Pull
Monday 28-02-2022 17:07 52:00
7989.5 Kg
18 PR's
| Oefening | Best set |
|---|---|
| 4 x Lat Pulldown (Cable) | 42.5 kg x 10 |
| 3 x Seated Row (Cable) | 35.0 kg x 12 |
| 1 x Bicep Curl (Barbell) | 22.5 kg x 10 |
| 5 x Bicep Curl (Dumbbell) | 12.0 kg x 20 |
| 4 x Hammer Curl (Dumbbell) | 9.0 kg x 24 |
| 2 x Bent Over Row (Barbell) | 25.0 kg x 12 |
| 3 x Bicep Curl (Cable) | 13.75 kg x 10 |
| 3 x Lat Pulldown - Underhand (Cable) | 35.0 kg x 12 |
| 2 x Bent Over Row - Underhand (Barbell) | 25.0 kg x 12 |
Legs en abs
Sunday 27-02-2022 17:21 1:11:00
7750.0 Kg
17 PR's
| Oefening | Best set |
|---|---|
| 6 x Leg Extension (Machine) | 75.0 kg x 10 |
| 5 x Squat (Barbell) | 60.0 kg x 2 |
| 1 x Cable Crunch | 20.0 kg x 15 |
| 2 x Hip Thrust (Barbell) | 90.0 kg x 3 |
| 6 x Standing Calf Raise (Barbell) | 35.0 kg x 10 |
| 1 x Ab Wheel | 5 reps |
| 2 x Crunch | 10 reps |
| 2 x Sit Up | 10 reps |
| 1 x Hanging Knee Raise | 10 reps |
| 1 x Hanging Leg Raise | 10 reps |
Push
Saturday 26-02-2022 13:07 1:26:00
2677.0 Kg
9 PR's
| Oefening | Best set |
|---|---|
| 1 x Leg Extension (Machine) | 67.5 kg x 10 |
| 3 x Incline Bench Press (Barbell) | 31.0 kg x 5 |
| 3 x Decline Bench Press (Barbell) | 36.0 kg x 6 |
| 1 x Strict Military Press (Barbell) | 20.0 kg x 10 |
| 1 x Arnold Press (Dumbbell) | 7.0 kg x 12 |
| 2 x rear deltoid | 10.0 kg x 6 |
| 1 x Chest Fly (Band) | 10.0 kg x 10 |
Bench PR
Saturday 26-02-2022 12:49 17:00
1221.5 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 7 x Bench Press (Barbell) | 51.0 kg x 3 |
Pull
Friday 25-02-2022 15:22 38:00
5391.5 Kg
8 PR's
| Oefening | Best set |
|---|---|
| 4 x Lat Pulldown (Cable) | 42.5 kg x 15 |
| 3 x Seated Row (Cable) | 35.0 kg x 12 |
| 4 x Bicep Curl (Dumbbell) | 8.0 kg x 30 |
| 4 x Hammer Curl (Dumbbell) | 7.0 kg x 30 |
| 4 x Bicep Curl (Cable) | 5.0 kg x 12 |
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