Workouts van Nick Voets
Pull (Back + Biceps + Schouders)
Wednesday 09-02-2022 18:48 1:56:00
8938.0 Kg
11 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) | 110.0 kg x 8 |
| 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 |
Legs
Tuesday 08-02-2022 15:47 1:24:00
8761.0 Kg
7 PR's
| Oefening | Best set |
|---|---|
| 4 x Leg Extension (Machine) | 12.0 kg x 11 |
| 4 x Squat (Barbell) | 90.0 kg x 5 |
| 4 x Lying Leg Curl (Machine) | 5.0 kg x 15 |
| 3 x Hip Thrust (Barbell) | 70.0 kg x 16 |
| 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) | 20.0 kg x 15 |
Push (Chest + triceps + Shoulders)
Sunday 06-02-2022 14:58 1:01:00
5567.0 Kg
2 PR's
| Oefening | Best set |
|---|---|
| 3 x Lateral Raise (Dumbbell) | 9.0 kg x 14 |
| 3 x Overhead Press (Dumbbell) | 18.0 kg x 13 |
| 3 x Triceps Extension | 11.0 kg x 12 |
| 5 x Bench Press (Barbell) | 100.0 kg x 1 |
| 3 x Triceps Extension (Cable) | 3.5 kg x 18 |
| 3 x Chest Fly | 7.0 kg x 13 |
| 3 x Incline Bench Press (Dumbbell) | 20.0 kg x 13 |
| 3 x Tricep extension over head (rope) | 11.0 kg x 13 |
| 3 x Decline chest fly (cable) | 6.0 kg x 13 |
Push (Chest + triceps + Shoulders)
Friday 04-02-2022 13:33 1:57:00
6096.0 Kg
1 PR's
| Oefening | Best set |
|---|---|
| 3 x Lateral Raise (Dumbbell) | 9.0 kg x 14 |
| 3 x Overhead Press (Dumbbell) | 18.0 kg x 13 |
| 3 x Triceps Extension | 11.0 kg x 12 |
| 5 x Bench Press (Barbell) | 85.0 kg x 8 |
| 3 x Triceps Extension (Cable) | 3.5 kg x 21 |
| 3 x Chest Fly | 7.0 kg x 13 |
| 3 x Incline Bench Press (Dumbbell) | 20.0 kg x 13 |
| 3 x Tricep extension over head (rope) | 11.0 kg x 13 |
| 3 x Decline chest fly (cable) | 6.0 kg x 13 |
Pull (Back + Biceps + Schouders)
Thursday 03-02-2022 21:17 1:33:00
8118.0 Kg
4 PR's
| Oefening | Best set |
|---|---|
| 3 x Lat Pulldown (Cable) | 8.0 kg x 13 |
| 3 x Lateral Raise (Dumbbell) | 7.0 kg x 12 |
| 3 x Bicep Curl (Dumbbell) | 9.0 kg x 13 |
| 3 x Hammer Curl (Dumbbell) | 9.0 kg x 13 |
| 3 x Bent Over Row (Barbell) | 50.0 kg x 16 |
| 3 x Deadlift (Barbell) | 100.0 kg x 9 |
| 3 x Incline Curl (Dumbbell) | 9.0 kg x 15 |
| 3 x Rear delt pull | 3.0 kg x 13 |
| 3 x Preacher Curl (Barbell) | 27.0 kg x 15 |
| 3 x Single arm kneeling latt pulldown | 8.0 kg x 12 |
| 3 x 1 hand seated cable row | 6.0 kg x 15 |
Push (Chest + triceps + Shoulders)
Wednesday 02-02-2022 20:10 1:54:00
6008.0 Kg
5 PR's
| Oefening | Best set |
|---|---|
| 3 x Lateral Raise (Dumbbell) | 9.0 kg x 14 |
| 3 x Overhead Press (Dumbbell) | 18.0 kg x 13 |
| 3 x Triceps Extension | 11.0 kg x 12 |
| 5 x Bench Press (Barbell) | 80.0 kg x 7 |
| 3 x Triceps Extension (Cable) | 3.5 kg x 21 |
| 3 x Chest Fly | 7.0 kg x 13 |
| 3 x Incline Bench Press (Dumbbell) | 20.0 kg x 13 |
| 3 x Tricep extension over head (rope) | 11.0 kg x 13 |
| 3 x Decline chest fly (cable) | 6.0 kg x 13 |
Push (Chest + triceps + Shoulders)
Monday 31-01-2022 15:41 1:36:00
5624.5 Kg
11 PR's
| Oefening | Best set |
|---|---|
| 3 x Lateral Raise (Dumbbell) | 8.0 kg x 15 |
| 3 x Overhead Press (Dumbbell) | 18.0 kg x 9 |
| 3 x Triceps Extension | 11.0 kg x 12 |
| 5 x Bench Press (Barbell) | 80.0 kg x 7 |
| 3 x Triceps Extension (Cable) | 3.5 kg x 15 |
| 3 x Chest Fly | 7.0 kg x 13 |
| 3 x Incline Bench Press (Dumbbell) | 20.0 kg x 13 |
| 3 x Tricep extension over head (rope) | 10.0 kg x 16 |
| 3 x Decline chest fly (cable) | 6.0 kg x 11 |
Push (Chest + triceps + Shoulders)
Thursday 27-01-2022 19:58 1:55:00
5815.0 Kg
12 PR's
| Oefening | Best set |
|---|---|
| 3 x Lateral Raise (Dumbbell) | 7.0 kg x 18 |
| 3 x Triceps Extension | 11.0 kg x 12 |
| 5 x Bench Press (Barbell) | 80.0 kg x 7 |
| 3 x Triceps Extension (Cable) | 4.0 kg x 7 |
| 3 x Chest Fly | 7.0 kg x 13 |
| 3 x Incline Bench Press (Dumbbell) | 18.0 kg x 13 |
| 3 x Tricep extension over head (rope) | 10.0 kg x 14 |
| 4 x Seated Overhead Press (Barbell) | 40.0 kg x 7 |
| 3 x Decline chest fly (cable) | 5.0 kg x 13 |
Pull (Back + Biceps + Schouders)
Monday 24-01-2022 13:55 1:23:00
5930.0 Kg
14 PR's
| Oefening | Best set |
|---|---|
| 3 x Lat Pulldown (Cable) | 8.0 kg x 13 |
| 3 x Lateral Raise (Dumbbell) | 7.0 kg x 12 |
| 3 x Bicep Curl (Dumbbell) | 9.0 kg x 13 |
| 3 x Hammer Curl (Dumbbell) | 9.0 kg x 12 |
| 4 x Bent Over Row (Barbell) | 50.0 kg x 15 |
| 3 x Incline Curl (Dumbbell) | 9.0 kg x 14 |
| 3 x Rear delt pull | 3.0 kg x 13 |
| 3 x Preacher Curl (Barbell) | 27.0 kg x 15 |
| 3 x Single arm kneeling latt pulldown | 8.0 kg x 10 |
| 3 x 1 hand seated cable row | 6.0 kg x 15 |
Legs
Friday 21-01-2022 15:00 1:47:00
8968.0 Kg
14 PR's
| Oefening | Best set |
|---|---|
| 4 x Leg Extension (Machine) | 12.0 kg x 11 |
| 4 x Squat (Barbell) | 90.0 kg x 5 |
| 4 x Lying Leg Curl (Machine) | 4.0 kg x 10 |
| 4 x Hip Thrust (Barbell) | 70.0 kg x 12 |
| 3 x Bulgarian Split Squat | 12.0 kg x 10 |
| 2 x Stiff Leg Deadlift (Dumbbell) | 18.0 kg x 8 |
| 3 x Standing Calf Raise (Dumbbell) | 18.0 kg x 20 |
| 3 x Goblet Squat (Kettlebell) | 20.0 kg x 15 |
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