Basics (Push/Pull)

by plnkfloydian

Settings

lbskgs

Summary

March 27th, 2023
1 h
50 sets, 430 reps
41151 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. 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

3. Pullups

Set 1: 8 x 15 lbs
Set 2: 7 x 15 lbs
Set 3: 6 x 15 lbs
Set 4: 6 x 15 lbs
Set 5: 6 x 15 lbs

Total: 495 lbs

4. Archer Pushups

Set 1: 8 x 166 lbs
Set 2: 6 x 166 lbs
Set 3: 6 x 166 lbs
Set 4: 6 x 166 lbs
Set 5: 5 x 166 lbs

Total: 5146 lbs

5. One Arm Chinups

Set 1: 4 x 166 lbs
Set 2: 4 x 166 lbs
Set 3: 4 x 166 lbs
Set 4: 4 x 166 lbs

Total: 2656 lbs

6. Planche Pushup

Set 1: 8 x 166 lbs
Set 2: 8 x 166 lbs
Set 3: 8 x 166 lbs
Set 4: 5 x 166 lbs

Total: 4814 lbs

7. Lower Back Extentions

Set 1: 5 x 15 lbs
Set 2: 8 x 10 lbs
Set 3: 8 x 10 lbs
Set 4: 8 x 10 lbs

Total: 315 lbs

8. Standing Cable Row

Set 1: 15 x 150 lbs
Set 2: 12 x 210 lbs
Set 3: 12 x 210 lbs
Set 4: 12 x 210 lbs

Total: 9810 lbs

9. Pike Pushup

Set 1: 8 x 166 lbs
Set 2: 6 x 166 lbs
Set 3: 6 x 166 lbs
Set 4: 5 x 166 lbs

Total: 4150 lbs

10. Rope Pressdowns

Set 1: 15 x 120 lbs
Set 2: 12 x 140 lbs
Set 3: 12 x 140 lbs
Set 4: 12 x 140 lbs

Total: 6840 lbs

11. Cable Crossover

Set 1: 15 x 85 lbs
Set 2: 15 x 95 lbs
Set 3: 15 x 95 lbs

Total: 4125 lbs

12. 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