Calisthenics full body - THENX (plus dumbbell burnout)

by ibarra951

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Summary

  • event_availableNovember 14th, 2017
  • schedule1 h
  • equalizer32 sets,  429 reps
  • fitness_center29225 lbs

1. L-Sit

  • Set 1: 1 x 200 lbs

Total: 200 lbs

2. One leg L-Sit

  • Set 1: 5 x 200 lbs

Total: 1000 lbs

3. Hanging leg raises

  • Set 1: 5 x 200 lbs

Total: 1000 lbs

4. Knee raise

  • Set 1: 5 x 200 lbs

Total: 1000 lbs

5. Pull up

  • Set 1: 8 x 200 lbs

Total: 1600 lbs

6. Negative pull up

  • Set 1: 5 x 200 lbs

Total: 1000 lbs

7. Let-me-ups (Australian)

  • Set 1: 10 x 200 lbs

Total: 2000 lbs

8. Tricep dips

  • Set 1: 11 x 200 lbs

Total: 2200 lbs

9. Tricep dips (negatives)

  • Set 1: 6 x 200 lbs

Total: 1200 lbs

10. Bench dips

  • Set 1: 12 x 200 lbs

Total: 2400 lbs

11. Push ups

  • Set 1: 10 x 20 lbs

Total: 200 lbs

12. Knee push ups

  • Set 1: 15 x 200 lbs

Total: 3000 lbs

13. Pistol squats (assisted)

  • Set 1: 10 x 200 lbs

Total: 2000 lbs

14. Jump squats

  • Set 1: 25 x 0 lbs

Total: 0 lbs

15. Bodyweight squats

  • Set 1: 30 x 200 lbs

Total: 6000 lbs

16. Dumbbell shrugs

  • Set 1: 15 x 50 lbs
  • Set 2: 15 x 50 lbs
  • Set 3: 15 x 50 lbs

Total: 2250 lbs

17. Dumbbell side lateral raises

  • Set 1: 20 x 15 lbs
  • Set 2: 20 x 15 lbs
  • Set 3: 15 x 15 lbs

Total: 825 lbs

18. Seated bent over rear delt raise

  • Set 1: 20 x 15 lbs
  • Set 2: 15 x 15 lbs
  • Set 3: 15 x 15 lbs

Total: 750 lbs

19. Bicep barbell curls

  • Set 1: 10 x 30 lbs
  • Set 2: 10 x 30 lbs

Total: 600 lbs

20. Ab crunches

  • Set 1: 20 x 0 lbs
  • Set 2: 20 x 0 lbs
  • Set 3: 20 x 0 lbs

Total: 0 lbs

21. Air bike

  • Set 1: 20 x 0 lbs
  • Set 2: 20 x 0 lbs

Total: 0 lbs

22. Hollow body hold

  • Set 1: 1 x 0 lbs

Total: 0 lbs