Basics (Push/Pull)

by plnkfloydian

Settings

lbskgs

Summary

February 27th, 2023
1 h
54 sets, 512 reps
63400 lbs

1. Pike Pushup

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

Total: 6012 lbs

2. Pullups

Set 1: 12 x 167 lbs
Set 2: 9 x 167 lbs
Set 3: 7 x 167 lbs
Set 4: 7 x 167 lbs
Set 5: 6 x 167 lbs

Total: 6847 lbs

3. Ring Pushup

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

Total: 5177 lbs

4. Towel Pullups

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

Total: 4676 lbs

5. Dips

Set 1: 15 x 167 lbs
Set 2: 11 x 167 lbs
Set 3: 9 x 167 lbs
Set 4: 7 x 167 lbs

Total: 7014 lbs

6. Ring Rows

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

Total: 5344 lbs

7. Planche Pushup

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

8. Lower Back Extentions

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

Total: 5344 lbs

9. Decline Pushups

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

Total: 7014 lbs

10. 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

11. 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

12. Rope Pressdowns

Set 1: 12 x 80 lbs
Set 2: 12 x 100 lbs
Set 3: 12 x 110 lbs
Set 4: 12 x 110 lbs

Total: 4800 lbs

13. Cable Crossover

Set 1: 12 x 50 lbs
Set 2: 12 x 80 lbs
Set 3: 12 x 80 lbs
Set 4: 12 x 80 lbs

Total: 3480 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined