Building on the Basics (Pull)

by plnkfloydian

Settings

lbskgs

Summary

January 3rd, 2023
55 minutes
37 sets, 561 reps
46311 lbs

1. Arch Hold

Set 1: 21 x 0 lbs
Set 2: 18 x 0 lbs
Set 3: 12 x 0 lbs

Total: 0 lbs

2. Pullups

Set 1: 10 x 163 lbs
Set 2: 6 x 163 lbs
Set 3: 6 x 163 lbs
Set 4: 5 x 163 lbs

Total: 4401 lbs

3. Back Extension on Stability Ball

Set 1: 10 x 0 lbs
Set 2: 8 x 0 lbs

Total: 0 lbs

4. Wide Pullups

Set 1: 6 x 163 lbs
Set 2: 5 x 163 lbs
Set 3: 5 x 163 lbs
Set 4: 4 x 163 lbs

Total: 3260 lbs

5. Lateral Dumbbell Raises

Set 1: 12 x 15 lbs
Set 2: 12 x 15 lbs
Set 3: 12 x 15 lbs
Set 4: 25 x 10 lbs

Total: 790 lbs

6. Rear lateral raises

Set 1: 15 x 15 lbs
Set 2: 12 x 15 lbs
Set 3: 12 x 15 lbs
Set 4: 15 x 10 lbs

Total: 735 lbs

7. Seated Cable Rows

Set 1: 15 x 130 lbs
Set 2: 15 x 140 lbs
Set 3: 15 x 150 lbs

Total: 6300 lbs

8. Single arm cable curl

Set 1: 15 x 65 lbs
Set 2: 15 x 70 lbs
Set 3: 15 x 70 lbs
Set 4: 30 x 30 lbs

Total: 3975 lbs

9. Reverse Dumbbell Curls

Set 1: 10 x 15 lbs
Set 2: 10 x 15 lbs
Set 3: 10 x 15 lbs

Total: 450 lbs

10. Dumbell Hammer Curl

Set 1: 10 x 15 lbs
Set 2: 10 x 15 lbs
Set 3: 10 x 15 lbs

Total: 450 lbs

11. Dead Hang

Set 1: 70 x 173 lbs
Set 2: 45 x 173 lbs
Set 3: 35 x 173 lbs

Total: 25950 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined