Workouts van Nick Voets
Push (Chest + triceps + Shoulders)
Tuesday 05-04-2022 13:47 1:43:00
5927.0 Kg
1 PR's
| Oefening | Best set |
|---|---|
| 3 x Overhead Press (Dumbbell) | 18.0 kg x 12 |
| 3 x Triceps Extension | 10.0 kg x 15 |
| 4 x Bench Press (Barbell) | 90.0 kg x 8 |
| 3 x Triceps Extension (Cable) | 5.0 kg x 18 |
| 3 x Chest Fly | 8.0 kg x 12 |
| 4 x Lateral Raise (Cable) | 3.0 kg x 15 |
| 3 x Incline Bench Press (Dumbbell) | 25.0 kg x 12 |
| 3 x Tricep extension over head (rope) | 11.0 kg x 20 |
| 3 x Decline chest fly (cable) | 9.0 kg x 15 |
Pull (Back + Biceps + Schouders)
Sunday 03-04-2022 20:07 1:24:00
2439.0 Kg
11 PR's
| Oefening | Best set |
|---|---|
| 3 x Reverse Fly (Cable) | 3.0 kg x 12 |
| 3 x Lat Pulldown (Cable) | 9.0 kg x 14 |
| 3 x Bicep Curl (Dumbbell) | 12.0 kg x 10 |
| 3 x Pull Up | 7 reps |
| 3 x Hammer Curl (Dumbbell) | 12.0 kg x 12 |
| 3 x Lateral Raise (Cable) | 3.0 kg x 9 |
| 3 x Incline Curl (Dumbbell) | 12.0 kg x 13 |
| 3 x Single arm kneeling latt pulldown | 9.0 kg x 12 |
| 3 x 1 hand seated cable row | 8.0 kg x 12 |
Legs
Tuesday 29-03-2022 20:35 1:31:00
5959.0 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 3 x Leg Extension (Machine) | 12.0 kg x 14 |
| 3 x Squat (Barbell) | 70.0 kg x 10 |
| 3 x Lying Leg Curl (Machine) | 5.0 kg x 15 |
| 3 x Bulgarian Split Squat | 12.0 kg x 10 |
| 2 x Stiff Leg Deadlift (Dumbbell) | 18.0 kg x 10 |
| 3 x Standing Calf Raise (Dumbbell) | 18.0 kg x 20 |
| 3 x Goblet Squat (Kettlebell) | 30.0 kg x 15 |
Push (Chest + triceps + Shoulders)
Tuesday 29-03-2022 12:09 1:26:00
6426.0 Kg
9 PR's
| Oefening | Best set |
|---|---|
| 3 x Overhead Press (Dumbbell) | 18.0 kg x 12 |
| 3 x Triceps Extension | 10.0 kg x 15 |
| 4 x Bench Press (Barbell) | 85.0 kg x 10 |
| 3 x Triceps Extension (Cable) | 5.0 kg x 18 |
| 3 x Chest Fly | 8.0 kg x 12 |
| 3 x Lateral Raise (Cable) | 3.0 kg x 12 |
| 3 x Incline Bench Press (Dumbbell) | 25.0 kg x 12 |
| 3 x Tricep extension over head (rope) | 11.0 kg x 20 |
| 3 x Decline chest fly (cable) | 9.0 kg x 15 |
Push (Chest + triceps + Shoulders)
Wednesday 23-03-2022 19:30 2:07:00
6008.0 Kg
8 PR's
| Oefening | Best set |
|---|---|
| 3 x Lateral Raise (Dumbbell) | 10.0 kg x 14 |
| 3 x Overhead Press (Dumbbell) | 18.0 kg x 12 |
| 3 x Triceps Extension | 10.0 kg x 15 |
| 4 x Bench Press (Barbell) | 80.0 kg x 8 |
| 3 x Triceps Extension (Cable) | 5.0 kg x 18 |
| 3 x Chest Fly | 8.0 kg x 12 |
| 3 x Incline Bench Press (Dumbbell) | 20.0 kg x 16 |
| 3 x Tricep extension over head (rope) | 11.0 kg x 20 |
| 3 x Decline chest fly (cable) | 7.0 kg x 15 |
Pull (Back + Biceps + Schouders)
Sunday 20-03-2022 20:11 1:49:00
3391.0 Kg
4 PR's
| Oefening | Best set |
|---|---|
| 3 x Lat Pulldown (Cable) | 9.0 kg x 14 |
| 3 x Lateral Raise (Dumbbell) | 10.0 kg x 12 |
| 3 x Bicep Curl (Dumbbell) | 10.0 kg x 12 |
| 3 x Seated Overhead Press (Dumbbell) | 18.0 kg x 15 |
| 3 x Pull Up | 6 reps |
| 3 x Hammer Curl (Dumbbell) | 10.0 kg x 15 |
| 3 x Incline Curl (Dumbbell) | 10.0 kg x 15 |
| 3 x Single arm kneeling latt pulldown | 9.0 kg x 12 |
| 3 x 1 hand seated cable row | 8.0 kg x 12 |
Push (Chest + triceps + Shoulders)
Friday 18-03-2022 15:43 1:08:00
5524.0 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 3 x Lateral Raise (Dumbbell) | 10.0 kg x 12 |
| 3 x Overhead Press (Dumbbell) | 18.0 kg x 11 |
| 3 x Triceps Extension | 10.0 kg x 10 |
| 4 x Bench Press (Barbell) | 80.0 kg x 8 |
| 3 x Triceps Extension (Cable) | 4.0 kg x 22 |
| 3 x Chest Fly | 7.0 kg x 12 |
| 3 x Incline Bench Press (Dumbbell) | 20.0 kg x 14 |
| 3 x Tricep extension over head (rope) | 10.0 kg x 20 |
| 3 x Decline chest fly (cable) | 6.0 kg x 15 |
Pull (Back + Biceps + Schouders)
Wednesday 16-03-2022 19:19 58:00
3855.0 Kg
0 PR's
| Oefening | Best set |
|---|---|
| 3 x Lat Pulldown (Cable) | 9.0 kg x 14 |
| 3 x Bicep Curl (Dumbbell) | 10.0 kg x 12 |
| 3 x Hammer Curl (Dumbbell) | 10.0 kg x 12 |
| 3 x Bent Over Row (Barbell) | 60.0 kg x 10 |
| 3 x Incline Curl (Dumbbell) | 10.0 kg x 15 |
| 3 x Single arm kneeling latt pulldown | 9.0 kg x 11 |
| 3 x 1 hand seated cable row | 8.0 kg x 12 |
Push (Chest + triceps + Shoulders)
Tuesday 15-03-2022 19:50 1:39:00
5274.0 Kg
2 PR's
| Oefening | Best set |
|---|---|
| 3 x Lateral Raise (Dumbbell) | 10.0 kg x 12 |
| 3 x Overhead Press (Dumbbell) | 18.0 kg x 11 |
| 3 x Triceps Extension | 10.0 kg x 10 |
| 4 x Bench Press (Barbell) | 80.0 kg x 8 |
| 3 x Triceps Extension (Cable) | 4.0 kg x 22 |
| 3 x Chest Fly | 7.0 kg x 12 |
| 3 x Incline Bench Press (Dumbbell) | 20.0 kg x 14 |
| 3 x Tricep extension over head (rope) | 10.0 kg x 20 |
| 3 x Decline chest fly (cable) | 6.0 kg x 15 |
Legs
Wednesday 09-03-2022 19:28 1:32:00
6739.0 Kg
4 PR's
| Oefening | Best set |
|---|---|
| 3 x Leg Extension (Machine) | 12.0 kg x 14 |
| 4 x Squat (Barbell) | 70.0 kg x 10 |
| 3 x Lying Leg Curl (Machine) | 5.0 kg x 15 |
| 3 x Bulgarian Split Squat | 12.0 kg x 10 |
| 3 x Stiff Leg Deadlift (Dumbbell) | 18.0 kg x 10 |
| 3 x Standing Calf Raise (Dumbbell) | 18.0 kg x 20 |
| 3 x Goblet Squat (Kettlebell) | 30.0 kg x 15 |
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