Basics (Push/Pull)

by plnkfloydian

Settings

lbskgs

Summary

March 13th, 2023
1 h
46 sets, 457 reps
54119 lbs

1. Lateral Dumbbell Raises

Set 1: 12 x 20 lbs
Set 2: 12 x 20 lbs
Set 3: 10 x 20 lbs
Set 4: 8 x 20 lbs

Total: 840 lbs

2. Planche 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

3. Pullups

Set 1: 11 x 167 lbs
Set 2: 7 x 167 lbs
Set 3: 6 x 167 lbs
Set 4: 5 x 167 lbs
Set 5: 4 x 167 lbs

Total: 5511 lbs

4. Ring Pushup

Set 1: 12 x 167 lbs
Set 2: 10 x 167 lbs
Set 3: 9 x 167 lbs
Set 4: 8 x 167 lbs

Total: 6513 lbs

5. Ring Rows

Set 1: 12 x 167 lbs
Set 2: 10 x 167 lbs
Set 3: 8 x 167 lbs
Set 4: 8 x 167 lbs

Total: 6346 lbs

6. Dips

Set 1: 15 x 167 lbs
Set 2: 10 x 167 lbs
Set 3: 8 x 167 lbs
Set 4: 7 x 167 lbs

Total: 6680 lbs

7. Lower Back Extentions

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

Total: 6346 lbs

8. Pike Pushup

Set 1: 8 x 167 lbs
Set 2: 8 x 167 lbs
Set 3: 6 x 167 lbs
Set 4: 5 x 167 lbs

Total: 4509 lbs

9. Rope Pressdowns

Set 1: 15 x 95 lbs
Set 2: 12 x 95 lbs
Set 3: 12 x 95 lbs
Set 4: 12 x 95 lbs

Total: 4845 lbs

10. Rear Lateral Raises

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

Total: 540 lbs

11. Cable curl

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

Total: 3420 lbs

12. Cable Crossover

Set 1: 15 x 65 lbs
Set 2: 15 x 75 lbs
Set 3: 15 x 75 lbs

Total: 3225 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined