Building on the Basics (Push/Pull)

by plnkfloydian

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Summary

  • event_availableJanuary 20th, 2023
  • schedule1 h
  • equalizer34 sets,  406 reps
  • fitness_center38911 lbs

1. Pike Pushup

  • Set 1: 8 x 163 lbs
  • Set 2: 8 x 163 lbs
  • Set 3: 8 x 163 lbs

Total: 3912 lbs

2. Lower Back Extentions

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

Total: 4238 lbs

3. Pullups

  • Set 1: 10 x 163 lbs
  • Set 2: 7 x 163 lbs
  • Set 3: 6 x 163 lbs
  • Set 4: 5 x 163 lbs

Total: 4564 lbs

4. Planche Pushup

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

Total: 4890 lbs

5. Tricep Dip

  • Set 1: 12 x 163 lbs
  • Set 2: 10 x 163 lbs
  • Set 3: 7 x 163 lbs

Total: 4727 lbs

6. Lateral Dumbbell Raises

  • Set 1: 12 x 20 lbs
  • Set 2: 12 x 20 lbs
  • Set 3: 10 x 20 lbs
  • Set 4: 20 x 10 lbs

Total: 880 lbs

7. Rear Lateral Cable Fly

  • Set 1: 15 x 55 lbs
  • Set 2: 15 x 55 lbs
  • Set 3: 15 x 55 lbs

Total: 2475 lbs

8. One Arm Cable Row

  • Set 1: 15 x 85 lbs
  • Set 2: 15 x 90 lbs
  • Set 3: 15 x 95 lbs

Total: 4050 lbs

9. Reverse Grip Triceps Pushdown

  • Set 1: 15 x 85 lbs
  • Set 2: 15 x 85 lbs
  • Set 3: 15 x 85 lbs
  • Set 4: 35 x 50 lbs

Total: 5575 lbs

10. Single Arm Cable Curl

  • Set 1: 15 x 75 lbs
  • Set 2: 15 x 80 lbs
  • Set 3: 15 x 85 lbs

Total: 3600 lbs