Basics (Push/Pull)

by plnkfloydian

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Summary

  • event_availableMarch 6th, 2023
  • schedule1 h
  • equalizer53 sets,  519 reps
  • fitness_center60627 lbs

1. Lateral Dumbbell Raises

  • Set 1: 12 x 20 lbs
  • Set 2: 12 x 20 lbs
  • Set 3: 12 x 20 lbs
  • Set 4: 12 x 20 lbs

Total: 960 lbs

2. Pike Pushup

  • Set 1: 10 x 167 lbs
  • Set 2: 8 x 167 lbs
  • Set 3: 7 x 167 lbs
  • Set 4: 7 x 167 lbs
  • Set 5: 6 x 167 lbs

Total: 6346 lbs

3. Rope Pressdowns

  • Set 1: 12 x 90 lbs
  • Set 2: 12 x 95 lbs
  • Set 3: 12 x 95 lbs
  • Set 4: 12 x 95 lbs

Total: 4500 lbs

4. Rear Lateral Raises

  • Set 1: 12 x 15 lbs
  • Set 2: 12 x 15 lbs
  • Set 3: 12 x 15 lbs
  • Set 4: 12 x 15 lbs

Total: 720 lbs

5. Cable curl

  • Set 1: 12 x 90 lbs
  • Set 2: 12 x 90 lbs
  • Set 3: 12 x 90 lbs
  • Set 4: 12 x 90 lbs

Total: 4320 lbs

6. Ring Pushup

  • Set 1: 10 x 167 lbs
  • Set 2: 8 x 167 lbs
  • Set 3: 8 x 167 lbs
  • Set 4: 8 x 167 lbs
  • Set 5: 6 x 167 lbs

Total: 6680 lbs

7. Pullups

  • Set 1: 10 x 167 lbs
  • Set 2: 6 x 167 lbs
  • Set 3: 5 x 167 lbs
  • Set 4: 4 x 167 lbs
  • Set 5: 4 x 167 lbs

Total: 4843 lbs

8. Planche Pushup

  • Set 1: 5 x 167 lbs
  • Set 2: 5 x 167 lbs
  • Set 3: 5 x 167 lbs

Total: 2505 lbs

9. Lower Back Extentions

  • Set 1: 10 x 167 lbs
  • Set 2: 10 x 167 lbs
  • Set 3: 8 x 167 lbs
  • Set 4: 8 x 167 lbs

Total: 6012 lbs

10. Dips

  • Set 1: 13 x 167 lbs
  • Set 2: 10 x 167 lbs
  • Set 3: 9 x 167 lbs
  • Set 4: 8 x 167 lbs

Total: 6680 lbs

11. Ring Rows

  • Set 1: 10 x 167 lbs
  • Set 2: 10 x 167 lbs
  • Set 3: 10 x 167 lbs
  • Set 4: 6 x 167 lbs

Total: 6012 lbs

12. Decline Pushups

  • Set 1: 15 x 167 lbs
  • Set 2: 15 x 167 lbs
  • Set 3: 12 x 167 lbs

Total: 7014 lbs

13. Cable Crossover

  • Set 1: 15 x 65 lbs
  • Set 2: 12 x 85 lbs
  • Set 3: 12 x 85 lbs
  • Set 4: 12 x 85 lbs

Total: 4035 lbs