Building on the Basics (Pull)

by plnkfloydian

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Summary

  • event_availableNovember 25th, 2022
  • schedule1 h
  • equalizer54 sets,  679 reps
  • fitness_center91545 lbs

1. Arch Hold

  • Set 1: 27 x 162 lbs
  • Set 2: 23 x 162 lbs
  • Set 3: 19 x 162 lbs
  • Set 4: 19 x 162 lbs
  • Set 5: 12 x 162 lbs

Total: 16200 lbs

2. Glute Bridge

  • Set 1: 10 x 162 lbs
  • Set 2: 33 x 162 lbs
  • Set 3: 32 x 162 lbs
  • Set 4: 30 x 162 lbs

Total: 17010 lbs

3. Reverse Hypers

  • Set 1: 10 x 162 lbs
  • Set 2: 10 x 162 lbs
  • Set 3: 6 x 162 lbs

Total: 4212 lbs

4. Wide Pullups

  • Set 1: 6 x 162 lbs
  • Set 2: 6 x 162 lbs
  • Set 3: 5 x 162 lbs
  • Set 4: 4 x 162 lbs

Total: 3402 lbs

5. Assisted Pistol Squat

  • Set 1: 8 x 162 lbs
  • Set 2: 8 x 162 lbs
  • Set 3: 8 x 162 lbs
  • Set 4: 6 x 162 lbs

Total: 4860 lbs

6. Pullups

  • Set 1: 9 x 162 lbs
  • Set 2: 7 x 162 lbs
  • Set 3: 6 x 162 lbs

Total: 3564 lbs

7. Hamstring Curl

  • Set 1: 5 x 162 lbs
  • Set 2: 5 x 162 lbs
  • Set 3: 5 x 162 lbs
  • Set 4: 5 x 162 lbs

Total: 3240 lbs

8. Chinups

  • Set 1: 6 x 162 lbs
  • Set 2: 5 x 162 lbs
  • Set 3: 5 x 162 lbs
  • Set 4: 5 x 162 lbs

Total: 3402 lbs

9. Single Leg RDL

  • Set 1: 6 x 25 lbs
  • Set 2: 6 x 25 lbs
  • Set 3: 6 x 25 lbs
  • Set 4: 6 x 25 lbs

Total: 600 lbs

10. Seated Cable Rows

  • Set 1: 15 x 180 lbs
  • Set 2: 10 x 80 lbs
  • Set 3: 10 x 80 lbs
  • Set 4: 10 x 80 lbs

Total: 5100 lbs

11. Tibialis Extentions

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

Total: 6075 lbs

12. Reverse Dumbbell Curls

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

Total: 600 lbs

13. Dumbell Hammer Curl

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

Total: 600 lbs

14. Dead Hang

  • Set 1: 50 x 162 lbs
  • Set 2: 40 x 162 lbs
  • Set 3: 30 x 162 lbs
  • Set 4: 20 x 162 lbs

Total: 22680 lbs