Basics (Push/Pull)

by plnkfloydian

Settings

lbskgs

Summary

March 16th, 2023
1 h
49 sets, 521 reps
62176 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. Scapula Pushups

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

Total: 3340 lbs

3. Pullups

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

Total: 5678 lbs

4. Ring Pushup

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

Total: 6012 lbs

5. Towel Pullups

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

Total: 3173 lbs

6. 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

7. Lower Back Extentions

Set 1: 12 x 167 lbs
Set 2: 12 x 167 lbs
Set 3: 10 x 167 lbs

Total: 5678 lbs

8. Standing Cable Row

Set 1: 15 x 150 lbs
Set 2: 12 x 170 lbs
Set 3: 12 x 180 lbs
Set 4: 12 x 180 lbs

Total: 8610 lbs

9. Decline Pushups

Set 1: 20 x 167 lbs
Set 2: 15 x 167 lbs
Set 3: 15 x 167 lbs

Total: 8350 lbs

10. Rope Pressdowns

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

Total: 4800 lbs

11. Rear Lateral 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

12. Cable curl

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

Total: 4560 lbs

13. Cable Crossover

Set 1: 15 x 75 lbs
Set 2: 15 x 75 lbs
Set 3: 15 x 75 lbs

Total: 3375 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined