Building on the Basics (Push/Pull)

by plnkfloydian

Settings

lbskgs

Summary

January 24th, 2023
1 h
44 sets, 498 reps
61334 lbs

1. Arch Hold

Set 1: 19 x 163 lbs
Set 2: 16 x 163 lbs
Set 3: 15 x 163 lbs
Set 4: 12 x 163 lbs

Total: 10106 lbs

2. Lower Back Extentions

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

Total: 3912 lbs

3. Pike Pushup

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

Total: 3912 lbs

4. Pullups

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

Total: 4401 lbs

5. Tricep Dip

Set 1: 10 x 163 lbs
Set 2: 8 x 163 lbs
Set 3: 8 x 163 lbs
Set 4: 6 x 163 lbs

Total: 5216 lbs

6. Wide Neutral Pullups

Set 1: 6 x 163 lbs
Set 2: 5 x 163 lbs
Set 3: 5 x 163 lbs
Set 4: 5 x 163 lbs

Total: 3423 lbs

7. Planche Pushup

Set 1: 12 x 163 lbs
Set 2: 11 x 163 lbs
Set 3: 10 x 163 lbs

Total: 5379 lbs

8. Incline Pushups

Set 1: 25 x 163 lbs
Set 2: 20 x 163 lbs

Total: 7335 lbs

9. One Arm Cable Row

Set 1: 15 x 90 lbs
Set 2: 15 x 100 lbs
Set 3: 15 x 105 lbs

Total: 4425 lbs

10. Lateral Cable Raise

Set 1: 15 x 45 lbs
Set 2: 15 x 50 lbs
Set 3: 15 x 55 lbs

Total: 2250 lbs

11. 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

12. Reverse Grip Triceps Pushdown

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

Total: 4050 lbs

13. Single Arm Cable Curl

Set 1: 15 x 80 lbs
Set 2: 10 x 100 lbs
Set 3: 10 x 105 lbs
Set 4: 15 x 80 lbs

Total: 4450 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined