Basics (Push/Pull)

by plnkfloydian

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Summary

  • event_availableMarch 9th, 2023
  • schedule1 h
  • equalizer52 sets,  482 reps
  • fitness_center27094.43 lbs

1. Lateral Dumbbell Raises

  • Set 1: 12 x 9.07 lbs
  • Set 2: 12 x 9.07 lbs
  • Set 3: 12 x 9.07 lbs
  • Set 4: 12 x 9.07 lbs

Total: 435.45 lbs

2. Planche Pushup

  • Set 1: 5 x 75.75 lbs
  • Set 2: 5 x 75.75 lbs
  • Set 3: 5 x 75.75 lbs
  • Set 4: 5 x 75.75 lbs

Total: 1515 lbs

3. Pullups

  • Set 1: 13 x 75.75 lbs
  • Set 2: 8 x 75.75 lbs
  • Set 3: 6 x 75.75 lbs
  • Set 4: 6 x 75.75 lbs
  • Set 5: 5 x 75.75 lbs

Total: 2878.5 lbs

4. Ring Pushup

  • Set 1: 10 x 75.75 lbs
  • Set 2: 8 x 75.75 lbs
  • Set 3: 8 x 75.75 lbs
  • Set 4: 8 x 75.75 lbs
  • Set 5: 8 x 75.75 lbs

Total: 3181.5 lbs

5. Towel Pullups

  • Set 1: 6 x 75.75 lbs
  • Set 2: 6 x 75.75 lbs
  • Set 3: 5 x 75.75 lbs
  • Set 4: 5 x 75.75 lbs
  • Set 5: 5 x 75.75 lbs

Total: 2045.25 lbs

6. Dips

  • Set 1: 13 x 75.75 lbs
  • Set 2: 9 x 75.75 lbs
  • Set 3: 10 x 75.75 lbs
  • Set 4: 8 x 75.75 lbs

Total: 3030 lbs

7. Lower Back Extentions

  • Set 1: 8 x 78.02 lbs
  • Set 2: 8 x 78.02 lbs
  • Set 3: 8 x 78.02 lbs
  • Set 4: 8 x 78.02 lbs
  • Set 5: 8 x 78.02 lbs

Total: 3120.72 lbs

8. Standing Cable Row

  • Set 1: 15 x 72.57 lbs
  • Set 2: 12 x 81.65 lbs
  • Set 3: 12 x 81.65 lbs
  • Set 4: 12 x 81.65 lbs

Total: 4027.9 lbs

9. Pike Pushup

  • Set 1: 8 x 75.75 lbs
  • Set 2: 8 x 75.75 lbs
  • Set 3: 8 x 75.75 lbs
  • Set 4: 8 x 75.75 lbs

Total: 2424 lbs

10. Rope Pressdowns

  • Set 1: 12 x 43.09 lbs
  • Set 2: 12 x 43.09 lbs
  • Set 3: 12 x 43.09 lbs
  • Set 4: 12 x 43.09 lbs

Total: 2068.38 lbs

11. Rear Lateral Raises

  • Set 1: 12 x 6.8 lbs
  • Set 2: 12 x 6.8 lbs
  • Set 3: 12 x 6.8 lbs
  • Set 4: 12 x 6.8 lbs

Total: 326.59 lbs

12. Cable curl

  • Set 1: 12 x 40.82 lbs
  • Set 2: 12 x 43.09 lbs
  • Set 3: 12 x 43.09 lbs
  • Set 4: 12 x 43.09 lbs

Total: 2041.17 lbs