Basics (Push/Pull)

by plnkfloydian

Settings

lbskgs

Summary

March 20th, 2023
1 h
51 sets, 406 reps
42218 lbs

1. Lateral Dumbbell Raises

Set 1: 10 x 25 lbs
Set 2: 10 x 25 lbs
Set 3: 10 x 25 lbs
Set 4: 10 x 25 lbs

Total: 1000 lbs

2. Scapula Pushups

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

Total: 3841 lbs

3. Pullups

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

Total: 520 lbs

4. Archer Pushups

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

Total: 4342 lbs

5. One Arm Chinups

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

Total: 2672 lbs

6. Ring Pushup

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

Total: 6012 lbs

7. Quick Pullups

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

Total: 2505 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: 7 x 10 lbs

Total: 310 lbs

9. Dips

Set 1: 11 x 20 lbs
Set 2: 8 x 20 lbs
Set 3: 8 x 20 lbs
Set 4: 7 x 20 lbs

Total: 680 lbs

10. Standing Cable Row

Set 1: 15 x 180 lbs
Set 2: 12 x 210 lbs
Set 3: 12 x 210 lbs
Set 4: 12 x 210 lbs

Total: 10260 lbs

11. Pike Pushup

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

Total: 4676 lbs

12. Rope Pressdowns

Set 1: 10 x 110 lbs
Set 2: 10 x 110 lbs
Set 3: 10 x 110 lbs
Set 4: 10 x 110 lbs

Total: 4400 lbs

13. Rear Lateral Raises

Set 1: 10 x 25 lbs
Set 2: 10 x 25 lbs
Set 3: 10 x 25 lbs
Set 4: 10 x 25 lbs

Total: 1000 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined