Workouts van Nick Voets
Pull (Back + Biceps + Schouders)
Tuesday 08-03-2022 14:42 1:21:00
3555.0 Kg
10 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 Hammer Curl (Dumbbell) | 10.0 kg x 12 |
| 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 |
| 3 x Bent over row (machine) | 10.0 kg x 10 |
Push (Chest + triceps + Shoulders)
Sunday 06-03-2022 15:00 1:25:00
5044.0 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 13 |
| 3 x Triceps Extension | 10.0 kg x 9 |
| 4 x Bench Press (Barbell) | 80.0 kg x 8 |
| 3 x Triceps Extension (Cable) | 4.0 kg x 20 |
| 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 13 |
| 3 x Decline chest fly (cable) | 7.0 kg x 8 |
Push (Chest + triceps + Shoulders)
Saturday 26-02-2022 14:59 1:19:00
4653.0 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 14 |
| 4 x Bench Press (Barbell) | 80.0 kg x 8 |
| 3 x Chest Fly | 7.0 kg x 14 |
| 3 x Incline Bench Press (Dumbbell) | 20.0 kg x 14 |
| 3 x Decline chest fly (cable) | 7.0 kg x 13 |
Push (Chest + triceps + Shoulders)
Thursday 24-02-2022 14:06 57:00
5507.5 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 14 |
| 3 x Triceps Extension | 12.0 kg x 11 |
| 4 x Bench Press (Barbell) | 85.0 kg x 7 |
| 3 x Triceps Extension (Cable) | 4.0 kg x 16 |
| 3 x Chest Fly | 7.0 kg x 14 |
| 3 x Incline Bench Press (Dumbbell) | 22.5 kg x 11 |
| 3 x Tricep extension over head (rope) | 12.0 kg x 13 |
| 3 x Decline chest fly (cable) | 7.0 kg x 13 |
Legs
Wednesday 23-02-2022 13:44 1:12:00
2209.0 Kg
2 PR's
| Oefening | Best set |
|---|---|
| 4 x Leg Extension (Machine) | 12.0 kg x 13 |
| 4 x Lying Leg Curl (Machine) | 5.0 kg x 15 |
| 2 x Stiff Leg Deadlift (Dumbbell) | 18.0 kg x 10 |
| 3 x Standing Calf Raise (Dumbbell) | 18.0 kg x 17 |
Pull (Back + Biceps + Schouders)
Monday 21-02-2022 20:48 42:00
3703.0 Kg
8 PR's
| Oefening | Best set |
|---|---|
| 3 x Lat Pulldown (Cable) | 9.0 kg x 9 |
| 3 x Bicep Curl (Dumbbell) | 10.0 kg x 11 |
| 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 | 7.0 kg x 12 |
Push (Chest + triceps + Shoulders)
Friday 18-02-2022 15:07 1:10:00
5027.5 Kg
2 PR's
| Oefening | Best set |
|---|---|
| 3 x Lateral Raise (Dumbbell) | 10.0 kg x 14 |
| 3 x Overhead Press (Dumbbell) | 18.0 kg x 14 |
| 3 x Triceps Extension | 12.0 kg x 11 |
| 4 x Bench Press (Barbell) | 102.5 kg x 1 |
| 3 x Triceps Extension (Cable) | 4.0 kg x 16 |
| 3 x Chest Fly | 7.0 kg x 14 |
| 3 x Incline Bench Press (Dumbbell) | 22.5 kg x 11 |
| 3 x Tricep extension over head (rope) | 12.0 kg x 13 |
| 3 x Decline chest fly (cable) | 7.0 kg x 13 |
Pull (Back + Biceps + Schouders)
Wednesday 16-02-2022 15:13 1:23:00
8368.0 Kg
2 PR's
| Oefening | Best set |
|---|---|
| 3 x Lat Pulldown (Cable) | 8.0 kg x 13 |
| 3 x Lateral Raise (Dumbbell) | 10.0 kg x 12 |
| 3 x Bicep Curl (Dumbbell) | 10.0 kg x 11 |
| 3 x Seated Overhead Press (Dumbbell) | 18.0 kg x 13 |
| 3 x Hammer Curl (Dumbbell) | 10.0 kg x 11 |
| 3 x Bent Over Row (Barbell) | 60.0 kg x 10 |
| 4 x Deadlift (Barbell) | 150.0 kg x 1 |
| 3 x Incline Curl (Dumbbell) | 10.0 kg x 14 |
| 3 x Preacher Curl (Barbell) | 27.0 kg x 15 |
| 3 x Single arm kneeling latt pulldown | 8.0 kg x 13 |
| 3 x 1 hand seated cable row | 6.0 kg x 15 |
Push (Chest + triceps + Shoulders)
Tuesday 15-02-2022 19:54 2:09:00
5537.0 Kg
3 PR's
| Oefening | Best set |
|---|---|
| 3 x Lateral Raise (Dumbbell) | 10.0 kg x 14 |
| 3 x Overhead Press (Dumbbell) | 18.0 kg x 14 |
| 3 x Triceps Extension | 12.0 kg x 11 |
| 4 x Bench Press (Barbell) | 85.0 kg x 7 |
| 3 x Triceps Extension (Cable) | 4.0 kg x 16 |
| 3 x Chest Fly | 7.0 kg x 14 |
| 3 x Incline Bench Press (Dumbbell) | 20.0 kg x 14 |
| 3 x Tricep extension over head (rope) | 12.0 kg x 13 |
| 3 x Decline chest fly (cable) | 7.0 kg x 12 |
Push (Chest + triceps + Shoulders)
Thursday 10-02-2022 12:49 1:54:00
6026.0 Kg
4 PR's
| Oefening | Best set |
|---|---|
| 3 x Lateral Raise (Dumbbell) | 10.0 kg x 12 |
| 3 x Overhead Press (Dumbbell) | 18.0 kg x 13 |
| 3 x Triceps Extension | 12.0 kg x 11 |
| 5 x Bench Press (Barbell) | 85.0 kg x 8 |
| 3 x Triceps Extension (Cable) | 4.0 kg x 16 |
| 3 x Chest Fly | 7.0 kg x 14 |
| 3 x Incline Bench Press (Dumbbell) | 20.0 kg x 14 |
| 3 x Tricep extension over head (rope) | 12.0 kg x 13 |
| 3 x Decline chest fly (cable) | 6.0 kg x 13 |
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