Building on the Basics (Pull)

by plnkfloydian

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Summary

  • event_availableNovember 29th, 2022
  • schedule1 h
  • equalizer59 sets,  765 reps
  • fitness_center92340 lbs

1. Arch Hold

  • Set 1: 26 x 160 lbs
  • Set 2: 23 x 160 lbs
  • Set 3: 20 x 160 lbs
  • Set 4: 17 x 160 lbs
  • Set 5: 17 x 160 lbs

Total: 16480 lbs

2. Wide Pullups

  • Set 1: 8 x 160 lbs
  • Set 2: 7 x 160 lbs
  • Set 3: 6 x 160 lbs
  • Set 4: 4 x 160 lbs

Total: 4000 lbs

3. Reverse Hypers

  • Set 1: 10 x 160 lbs
  • Set 2: 8 x 160 lbs
  • Set 3: 8 x 160 lbs

Total: 4160 lbs

4. Glute Kickbacks

  • Set 1: 15 x 0 lbs
  • Set 2: 15 x 0 lbs
  • Set 3: 15 x 0 lbs

Total: 0 lbs

5. Pullups

  • Set 1: 10 x 160 lbs
  • Set 2: 8 x 160 lbs
  • Set 3: 5 x 160 lbs
  • Set 4: 4 x 160 lbs

Total: 4320 lbs

6. Hamstring Curl

  • Set 1: 6 x 160 lbs
  • Set 2: 5 x 160 lbs
  • Set 3: 5 x 160 lbs
  • Set 4: 5 x 160 lbs

Total: 3360 lbs

7. Chinups

  • Set 1: 8 x 160 lbs
  • Set 2: 6 x 160 lbs
  • Set 3: 5 x 160 lbs
  • Set 4: 5 x 160 lbs

Total: 3840 lbs

8. Assisted Pistol Squat

  • Set 1: 8 x 160 lbs
  • Set 2: 8 x 160 lbs
  • Set 3: 8 x 160 lbs

Total: 3840 lbs

9. Single Leg RDL

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

Total: 480 lbs

10. Seated Cable Rows

  • Set 1: 12 x 80 lbs
  • Set 2: 12 x 80 lbs
  • Set 3: 12 x 80 lbs
  • Set 4: 30 x 80 lbs

Total: 5280 lbs

11. Calf Raises

  • Set 1: 25 x 210 lbs
  • Set 2: 18 x 210 lbs
  • Set 3: 15 x 210 lbs

Total: 12180 lbs

12. Tibialis Extentions

  • Set 1: 15 x 135 lbs
  • Set 2: 15 x 135 lbs
  • Set 3: 15 x 135 lbs

Total: 6075 lbs

13. Reverse Dumbbell Curls

  • Set 1: 10 x 25 lbs
  • Set 2: 10 x 20 lbs
  • Set 3: 10 x 15 lbs
  • Set 4: 10 x 10 lbs

Total: 700 lbs

14. Dumbell Curl

  • Set 1: 10 x 25 lbs
  • Set 2: 10 x 20 lbs
  • Set 3: 9 x 15 lbs
  • Set 4: 10 x 10 lbs

Total: 685 lbs

15. Dumbell Hammer Curl

  • Set 1: 6 x 25 lbs
  • Set 2: 7 x 20 lbs
  • Set 3: 10 x 15 lbs
  • Set 4: 10 x 10 lbs

Total: 540 lbs

16. Dead Hang

  • Set 1: 65 x 160 lbs
  • Set 2: 40 x 160 lbs
  • Set 3: 30 x 160 lbs
  • Set 4: 30 x 160 lbs

Total: 26400 lbs