Basics (Push/Pull)

by plnkfloydian

Settings

lbskgs

Summary

March 9th, 2023
1 h
52 sets, 482 reps
59733 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. Planche Pushup

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

Total: 6346 lbs

4. 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: 8 x 167 lbs

Total: 7014 lbs

5. Towel Pullups

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

Total: 4509 lbs

6. Dips

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

Total: 6680 lbs

7. Lower Back Extentions

Set 1: 8 x 172 lbs
Set 2: 8 x 172 lbs
Set 3: 8 x 172 lbs
Set 4: 8 x 172 lbs
Set 5: 8 x 172 lbs

Total: 6880 lbs

8. Standing Cable Row

Set 1: 15 x 160 lbs
Set 2: 12 x 180 lbs
Set 3: 12 x 180 lbs
Set 4: 12 x 180 lbs

Total: 8880 lbs

9. Pike Pushup

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

10. Rope Pressdowns

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

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. Cable curl

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

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined