Building on the Basics (Pull)

by plnkfloydian

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Summary

  • event_availableFebruary 19th, 2021
  • schedule1 h
  • equalizer55 sets,  722 reps
  • fitness_center50140 lbs

1. Front lever Tuck Hold

  • Set 1: 10 x 0 lbs
  • Set 2: 10 x 0 lbs
  • Set 3: 10 x 0 lbs

Total: 0 lbs

2. Ring Pullups

  • Set 1: 4 x 45 lbs
  • Set 2: 4 x 45 lbs
  • Set 3: 4 x 45 lbs
  • Set 4: 4 x 45 lbs

Total: 720 lbs

3. I Superman Hold

  • Set 1: 45 x 0 lbs
  • Set 2: 45 x 0 lbs
  • Set 3: 45 x 0 lbs

Total: 0 lbs

4. Wide Grip Pull Ups

  • Set 1: 5 x 25 lbs
  • Set 2: 5 x 25 lbs
  • Set 3: 5 x 25 lbs
  • Set 4: 5 x 25 lbs

Total: 500 lbs

5. 1 Arm Chin-Up

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

Total: 170 lbs

6. Dead Hang

  • Set 1: 45 x 25 lbs
  • Set 2: 40 x 25 lbs
  • Set 3: 40 x 25 lbs
  • Set 4: 40 x 25 lbs

Total: 4125 lbs

7. Close grip cable row

  • Set 1: 15 x 200 lbs
  • Set 2: 15 x 200 lbs
  • Set 3: 15 x 200 lbs
  • Set 4: 15 x 200 lbs

Total: 12000 lbs

8. Palms Forward Dumbell Curl

  • Set 1: 8 x 50 lbs
  • Set 2: 8 x 50 lbs
  • Set 3: 8 x 50 lbs
  • Set 4: 8 x 50 lbs
  • Set 5: 8 x 50 lbs

Total: 2000 lbs

9. Hammer Curl

  • Set 1: 5 x 65 lbs
  • Set 2: 5 x 65 lbs
  • Set 3: 5 x 65 lbs
  • Set 4: 5 x 65 lbs
  • Set 5: 5 x 65 lbs

Total: 1625 lbs

10. Pistol Squats

  • Set 1: 8 x 0 lbs
  • Set 2: 8 x 0 lbs
  • Set 3: 8 x 0 lbs

Total: 0 lbs

11. Squats

  • Set 1: 5 x 170 lbs
  • Set 2: 5 x 170 lbs
  • Set 3: 5 x 170 lbs
  • Set 4: 5 x 170 lbs
  • Set 5: 5 x 170 lbs

Total: 4250 lbs

12. Cable pull throughs

  • Set 1: 15 x 170 lbs
  • Set 2: 15 x 170 lbs
  • Set 3: 15 x 170 lbs

Total: 7650 lbs

13. Calf raises

  • Set 1: 15 x 190 lbs
  • Set 2: 15 x 190 lbs
  • Set 3: 15 x 190 lbs
  • Set 4: 15 x 190 lbs

Total: 11400 lbs

14. Tibialis extentions

  • Set 1: 15 x 95 lbs
  • Set 2: 15 x 95 lbs
  • Set 3: 15 x 95 lbs
  • Set 4: 15 x 95 lbs

Total: 5700 lbs