Basics (Push/Pull)

by plnkfloydian

Settings

lbskgs

Summary

March 23rd, 2023
1 h
47 sets, 435 reps
41906 lbs

1. Lateral Dumbbell Raises

Set 1: 10 x 25 lbs
Set 2: 12 x 25 lbs
Set 3: 12 x 25 lbs
Set 4: 12 x 25 lbs

Total: 1150 lbs

2. Dips

Set 1: 10 x 20 lbs
Set 2: 10 x 20 lbs
Set 3: 9 x 20 lbs
Set 4: 8 x 20 lbs

Total: 740 lbs

3. Pullups

Set 1: 8 x 20 lbs
Set 2: 6 x 20 lbs
Set 3: 6 x 15 lbs
Set 4: 5 x 15 lbs
Set 5: 5 x 15 lbs

Total: 520 lbs

4. Archer Pushups

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

Total: 5010 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. Planche Pushup

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

Total: 4342 lbs

7. Lower Back Extentions

Set 1: 12 x 0 lbs
Set 2: 5 x 15 lbs
Set 3: 5 x 15 lbs
Set 4: 5 x 15 lbs

Total: 225 lbs

8. Ring Pushup

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

Total: 6012 lbs

9. 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

10. Rope Pressdowns

Set 1: 15 x 100 lbs
Set 2: 12 x 120 lbs
Set 3: 12 x 140 lbs
Set 4: 12 x 140 lbs

Total: 6300 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