Building on the Basics (Push/Pull)

by plnkfloydian

Settings

lbskgs

Summary

January 17th, 2023
1 h
47 sets, 548 reps
64409 lbs

1. Arch Hold

Set 1: 16 x 163 lbs
Set 2: 17 x 163 lbs
Set 3: 12 x 163 lbs
Set 4: 12 x 163 lbs

Total: 9291 lbs

2. Lower Back Extentions

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

Total: 3912 lbs

3. Pike Handstand

Set 1: 15 x 163 lbs
Set 2: 15 x 163 lbs
Set 3: 15 x 163 lbs
Set 4: 15 x 163 lbs
Set 5: 15 x 163 lbs

Total: 12225 lbs

4. Pike Pushup

Set 1: 8 x 163 lbs
Set 2: 8 x 163 lbs
Set 3: 6 x 163 lbs
Set 4: 6 x 163 lbs

Total: 4564 lbs

5. 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

6. Planche Pushup

Set 1: 10 x 163 lbs
Set 2: 10 x 163 lbs
Set 3: 10 x 163 lbs

Total: 4890 lbs

7. Chinups

Set 1: 8 x 163 lbs
Set 2: 7 x 163 lbs
Set 3: 5 x 163 lbs
Set 4: 3 x 163 lbs

Total: 3749 lbs

8. Tricep Dip

Set 1: 11 x 163 lbs
Set 2: 10 x 163 lbs
Set 3: 8 x 163 lbs

Total: 4727 lbs

9. Lateral Cable Raise

Set 1: 15 x 45 lbs
Set 2: 15 x 50 lbs
Set 3: 15 x 50 lbs

Total: 2175 lbs

10. Rear Lateral Cable Fly

Set 1: 15 x 40 lbs
Set 2: 15 x 50 lbs
Set 3: 15 x 50 lbs

Total: 2100 lbs

11. One Arm Cable Row

Set 1: 15 x 80 lbs
Set 2: 15 x 80 lbs
Set 3: 15 x 90 lbs

Total: 3750 lbs

12. Reverse Grip Triceps Pushdown

Set 1: 15 x 80 lbs
Set 2: 15 x 85 lbs
Set 3: 15 x 85 lbs
Set 4: 30 x 50 lbs

Total: 5250 lbs

13. Single Arm Cable Curl

Set 1: 15 x 75 lbs
Set 2: 15 x 75 lbs
Set 3: 15 x 75 lbs

Total: 3375 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined