Englishexpand_more

Basics (Push/Pull)

by plnkfloydian

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Summary

  • event_availableMarch 30th, 2023
  • schedule1 h
  • equalizer43 sets,  406 reps
  • fitness_center38547 lbs

1. 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

2. Pike Pushup

  • Set 1: 10 x 166 lbs
  • Set 2: 8 x 166 lbs
  • Set 3: 7 x 166 lbs
  • Set 4: 6 x 166 lbs

Total: 5146 lbs

3. Dips

  • Set 1: 8 x 20 lbs
  • Set 2: 8 x 20 lbs
  • Set 3: 8 x 20 lbs
  • Set 4: 8 x 20 lbs
  • Set 5: 8 x 20 lbs

Total: 800 lbs

4. Pullups

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

Total: 500 lbs

5. Ring Pushup

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

Total: 5976 lbs

6. Lower Back Extentions

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

Total: 320 lbs

7. Rope Pressdowns

  • Set 1: 12 x 155 lbs
  • Set 2: 12 x 155 lbs
  • Set 3: 12 x 155 lbs

Total: 5580 lbs

8. Standing Cable Row

  • Set 1: 15 x 210 lbs
  • Set 2: 15 x 210 lbs
  • Set 3: 15 x 210 lbs

Total: 9450 lbs

9. Cable Curl

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

Total: 4500 lbs

10. Cable Crossover

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

Total: 4275 lbs

11. 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