Building on the Basics (Pull)

by plnkfloydian

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Summary

  • event_availableDecember 3rd, 2022
  • schedule1 h
  • equalizer51 sets,  612 reps
  • fitness_center77280 lbs

1. Arch Hold

  • Set 1: 24 x 160 lbs
  • Set 2: 21 x 160 lbs
  • Set 3: 17 x 160 lbs
  • Set 4: 17 x 160 lbs
  • Set 5: 17 x 160 lbs

Total: 15360 lbs

2. Reverse Hypers

  • Set 1: 11 x 160 lbs
  • Set 2: 9 x 160 lbs
  • Set 3: 6 x 160 lbs

Total: 4160 lbs

3. Wide Pullups

  • Set 1: 7 x 160 lbs
  • Set 2: 6 x 160 lbs
  • Set 3: 5 x 160 lbs
  • Set 4: 5 x 160 lbs
  • Set 5: 5 x 160 lbs

Total: 4480 lbs

4. Assisted Pistol Squat

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

Total: 4160 lbs

5. Pullups

  • Set 1: 9 x 160 lbs
  • Set 2: 6 x 160 lbs
  • Set 3: 4 x 160 lbs
  • Set 4: 4 x 160 lbs

Total: 3680 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. Single Leg RDL

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

Total: 480 lbs

8. Seated Cable Rows

  • Set 1: 15 x 85 lbs
  • Set 2: 15 x 85 lbs
  • Set 3: 15 x 85 lbs
  • Set 4: 30 x 85 lbs

Total: 6375 lbs

9. Tibialis Extentions

  • Set 1: 15 x 135 lbs
  • Set 2: 12 x 200 lbs
  • Set 3: 12 x 200 lbs
  • Set 4: 12 x 200 lbs

Total: 9225 lbs

10. Reverse Dumbbell Curls

  • Set 1: 8 x 25 lbs
  • Set 2: 8 x 25 lbs
  • Set 3: 6 x 25 lbs
  • Set 4: 10 x 15 lbs

Total: 700 lbs

11. Dumbell Curl

  • Set 1: 8 x 25 lbs
  • Set 2: 6 x 25 lbs
  • Set 3: 6 x 25 lbs
  • Set 4: 10 x 15 lbs

Total: 650 lbs

12. Dumbell Hammer Curl

  • Set 1: 8 x 25 lbs
  • Set 2: 6 x 25 lbs
  • Set 3: 6 x 25 lbs
  • Set 4: 10 x 15 lbs

Total: 650 lbs

13. Dead Hang

  • Set 1: 55 x 160 lbs
  • Set 2: 35 x 160 lbs
  • Set 3: 35 x 160 lbs
  • Set 4: 25 x 160 lbs

Total: 24000 lbs