Workouts van Nick Voets
Push (Chest + triceps + Shoulders)
Thursday 20-01-2022 12:57 1:07:00
6417.0 Kg
2 PR's
| Oefening | Best set |
|---|---|
| 4 x Lateral Raise (Dumbbell) | 10.0 kg x 12 |
| 3 x Triceps Extension | 10.0 kg x 12 |
| 5 x Bench Press (Barbell) | 80.0 kg x 7 |
| 3 x Triceps Extension (Cable) | 3.0 kg x 13 |
| 6 x Chest Fly | 7.0 kg x 12 |
| 3 x Incline Bench Press (Dumbbell) | 18.0 kg x 12 |
| 3 x Tricep extension over head (rope) | 10.0 kg x 12 |
| 4 x Seated Overhead Press (Barbell) | 40.0 kg x 9 |
| 3 x Chest press high to low (cable | 7.0 kg x 13 |
Pull (Back + Biceps + Schouders)
Tuesday 18-01-2022 12:44 47:00
7130.0 Kg
3 PR's
| Oefening | Best set |
|---|---|
| 3 x Lat Pulldown (Cable) | 8.0 kg x 12 |
| 3 x Lateral Raise (Dumbbell) | 10.0 kg x 15 |
| 3 x Seated Row (Cable) | 15.5 kg x 20 |
| 3 x Bicep Curl (Dumbbell) | 9.0 kg x 12 |
| 3 x Hammer Curl (Dumbbell) | 9.0 kg x 8 |
| 3 x Bent Over Row (Barbell) | 40.0 kg x 18 |
| 3 x Deadlift (Barbell) | 140.0 kg x 1 |
| 3 x Incline Curl (Dumbbell) | 8.0 kg x 15 |
| 3 x Rear delt pull | 3.0 kg x 12 |
| 3 x Preacher Curl (Barbell) | 25.0 kg x 12 |
| 3 x Single arm kneeling latt pulldown | 8.0 kg x 12 |
Push (Chest + triceps + Shoulders)
Friday 14-01-2022 14:16 1:36:00
6421.0 Kg
4 PR's
| Oefening | Best set |
|---|---|
| 3 x Triceps Extension | 10.0 kg x 11 |
| 3 x Seated Overhead Press (Dumbbell) | 10.0 kg x 10 |
| 5 x Bench Press (Barbell) | 80.0 kg x 7 |
| 3 x Triceps Extension (Cable) | 3.0 kg x 13 |
| 6 x Chest Fly | 7.0 kg x 12 |
| 3 x Incline Bench Press (Dumbbell) | 18.0 kg x 12 |
| 3 x Tricep extension over head (rope) | 9.0 kg x 13 |
| 4 x Seated Overhead Press (Barbell) | 40.0 kg x 10 |
| 3 x Chest press high to low (cable | 7.0 kg x 13 |
Legs
Wednesday 12-01-2022 19:38 1:20:00
7923.0 Kg
10 PR's
| Oefening | Best set |
|---|---|
| 4 x Leg Extension (Machine) | 11.0 kg x 12 |
| 5 x Squat (Barbell) | 80.0 kg x 7 |
| 4 x Lying Leg Curl (Machine) | 4.0 kg x 10 |
| 3 x Hip Thrust (Barbell) | 50.0 kg x 15 |
| 3 x Bulgarian Split Squat | 12.0 kg x 8 |
| 3 x Stiff Leg Deadlift (Dumbbell) | 18.0 kg x 8 |
| 3 x Standing Calf Raise (Dumbbell) | 16.0 kg x 20 |
| 3 x Goblet Squat (Kettlebell) | 20.0 kg x 12 |
Push (Chest + triceps + Shoulders)
Tuesday 11-01-2022 13:27 1:00
5836.0 Kg
5 PR's
| Oefening | Best set |
|---|---|
| 3 x Triceps Extension | 10.0 kg x 11 |
| 3 x Seated Overhead Press (Dumbbell) | 10.0 kg x 10 |
| 6 x Bench Press (Barbell) | 100.0 kg x 1 |
| 3 x Triceps Extension (Cable) | 3.0 kg x 13 |
| 3 x Chest Fly | 6.0 kg x 12 |
| 3 x Incline Bench Press (Dumbbell) | 18.0 kg x 12 |
| 3 x Tricep extension over head (rope) | 9.0 kg x 13 |
| 4 x Seated Overhead Press (Barbell) | 30.0 kg x 14 |
| 3 x Chest press high to low (cable | 7.0 kg x 13 |
Pull (Back + Biceps + Schouders)
Sunday 09-01-2022 19:58 2:03:00
5730.0 Kg
8 PR's
| Oefening | Best set |
|---|---|
| 3 x Lat Pulldown (Cable) | 8.0 kg x 12 |
| 3 x Lateral Raise (Dumbbell) | 10.0 kg x 15 |
| 3 x Seated Row (Cable) | 15.5 kg x 20 |
| 3 x Bicep Curl (Dumbbell) | 9.0 kg x 12 |
| 3 x Hammer Curl (Dumbbell) | 9.0 kg x 8 |
| 3 x Bent Over Row (Barbell) | 40.0 kg x 18 |
| 3 x Incline Curl (Dumbbell) | 8.0 kg x 15 |
| 3 x Rear delt pull | 3.0 kg x 12 |
| 3 x Preacher Curl (Barbell) | 25.0 kg x 12 |
| 3 x Single arm kneeling latt pulldown | 8.0 kg x 12 |
Legs
Saturday 08-01-2022 16:22 1:36:00
5878.0 Kg
21 PR's
| Oefening | Best set |
|---|---|
| 4 x Leg Extension (Machine) | 11.0 kg x 12 |
| 3 x Squat (Barbell) | 30.0 kg x 15 |
| 4 x Lying Leg Curl (Machine) | 4.0 kg x 10 |
| 3 x Hip Thrust (Barbell) | 50.0 kg x 15 |
| 3 x Bulgarian Split Squat | 12.0 kg x 8 |
| 3 x Stiff Leg Deadlift (Dumbbell) | 16.0 kg x 10 |
| 3 x Standing Calf Raise (Dumbbell) | 16.0 kg x 20 |
Chest + triceps + Shoulders
Friday 07-01-2022 19:36 2:34:00
6237.0 Kg
6 PR's
| Oefening | Best set |
|---|---|
| 3 x Lateral Raise (Dumbbell) | 10.0 kg x 12 |
| 3 x Triceps Extension | 10.0 kg x 12 |
| 4 x Bench Press (Barbell) | 70.0 kg x 10 |
| 3 x Triceps Extension (Cable) | 3.0 kg x 15 |
| 3 x Chest Fly | 6.0 kg x 13 |
| 3 x Incline Bench Press (Dumbbell) | 18.0 kg x 12 |
| 3 x Tricep extension over head (rope) | 9.0 kg x 15 |
| 3 x Rear delt pull | 3.0 kg x 12 |
| 4 x Seated Overhead Press (Barbell) | 30.0 kg x 15 |
| 3 x Chest press high to low (cable | 7.0 kg x 12 |
Back + Schouders + Biceps
Sunday 02-01-2022 19:44 1:35:00
6267.0 Kg
10 PR's
| Oefening | Best set |
|---|---|
| 3 x Lat Pulldown (Cable) | 8.0 kg x 12 |
| 3 x Lateral Raise (Dumbbell) | 9.0 kg x 15 |
| 3 x Seated Row (Cable) | 15.5 kg x 15 |
| 3 x Hammer Curl (Dumbbell) | 9.0 kg x 15 |
| 3 x Bent Over Row (Barbell) | 40.0 kg x 15 |
| 3 x Rear delt pull | 3.0 kg x 10 |
| 3 x Preacher Curl (Barbell) | 25.0 kg x 15 |
| 4 x Seated Overhead Press (Barbell) | 30.0 kg x 15 |
| 3 x Single arm kneeling latt pulldown | 8.0 kg x 10 |
Chest + shoulders + biceps
Friday 31-12-2021 16:48 0:00
6515.0 Kg
9 PR's
| Oefening | Best set |
|---|---|
| 3 x Lateral Raise (Dumbbell) | 8.0 kg x 15 |
| 3 x Bicep Curl (Dumbbell) | 9.0 kg x 10 |
| 4 x Bench Press (Barbell) | 70.0 kg x 10 |
| 3 x Hammer Curl (Dumbbell) | 9.0 kg x 11 |
| 3 x Chest Fly | 6.0 kg x 12 |
| 3 x Front Raise (Cable) | 4.0 kg x 10 |
| 3 x Incline Bench Press (Dumbbell) | 18.0 kg x 12 |
| 3 x Incline Curl (Dumbbell) | 8.0 kg x 12 |
| 3 x Rear delt pull | 3.0 kg x 11 |
| 3 x Preacher Curl (Barbell) | 25.0 kg x 13 |
| 4 x Seated Overhead Press (Barbell) | 30.0 kg x 14 |
| 3 x Chest press high to low (cable | 6.0 kg x 11 |
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