Basics (Push/Pull)

by plnkfloydian

Settings

lbskgs

Summary

April 6th, 2023
1 h
53 sets, 436 reps
44430 lbs

1. Pike Pushup

Set 1: 8 x 166 lbs
Set 2: 8 x 166 lbs
Set 3: 8 x 166 lbs
Set 4: 5 x 166 lbs

Total: 4814 lbs

2. Lateral Dumbbell Raises

Set 1: 8 x 25 lbs
Set 2: 8 x 25 lbs
Set 3: 8 x 25 lbs
Set 4: 8 x 25 lbs
Set 5: 8 x 25 lbs

Total: 1000 lbs

3. Rear Lateral Raises

Set 1: 8 x 25 lbs
Set 2: 8 x 25 lbs
Set 3: 8 x 25 lbs
Set 4: 8 x 25 lbs
Set 5: 8 x 25 lbs

Total: 1000 lbs

4. Pullups

Set 1: 5 x 20 lbs
Set 2: 5 x 20 lbs
Set 3: 5 x 20 lbs
Set 4: 3 x 25 lbs
Set 5: 5 x 20 lbs

Total: 475 lbs

5. Archer Pushups

Set 1: 6 x 166 lbs
Set 2: 6 x 166 lbs
Set 3: 5 x 166 lbs
Set 4: 4 x 166 lbs
Set 5: 4 x 166 lbs

Total: 4150 lbs

6. One Arm Chinups

Set 1: 4 x 166 lbs
Set 2: 4 x 166 lbs
Set 3: 3 x 166 lbs
Set 4: 3 x 166 lbs
Set 5: 3 x 166 lbs

Total: 2822 lbs

7. Dips

Set 1: 8 x 20 lbs
Set 2: 8 x 20 lbs
Set 3: 7 x 20 lbs
Set 4: 6 x 25 lbs
Set 5: 7 x 20 lbs

Total: 750 lbs

8. Lower Back Extentions

Set 1: 8 x 10 lbs
Set 2: 8 x 10 lbs
Set 3: 8 x 10 lbs
Set 4: 3 x 15 lbs

Total: 285 lbs

9. Ring Pushup

Set 1: 10 x 166 lbs
Set 2: 12 x 166 lbs
Set 3: 12 x 166 lbs

Total: 5644 lbs

10. Standing Cable Row

Set 1: 15 x 180 lbs
Set 2: 12 x 210 lbs
Set 3: 12 x 210 lbs

Total: 7740 lbs

11. Rope Pressdowns

Set 1: 15 x 155 lbs
Set 2: 15 x 155 lbs
Set 3: 15 x 155 lbs

Total: 6975 lbs

12. Cable Curl

Set 1: 12 x 125 lbs
Set 2: 12 x 125 lbs
Set 3: 12 x 125 lbs

Total: 4500 lbs

13. Cable Crossover

Set 1: 15 x 95 lbs
Set 2: 15 x 95 lbs
Set 3: 15 x 95 lbs

Total: 4275 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined