Building on the Basics (Push/Pull)

by plnkfloydian

Settings

lbskgs

Summary

January 27th, 2023
1 h
42 sets, 416 reps
46760 lbs

1. Arch Hold

Set 1: 21 x 163 lbs
Set 2: 13 x 163 lbs
Set 3: 13 x 163 lbs
Set 4: 13 x 163 lbs

Total: 9780 lbs

2. Pike Pushup

Set 1: 10 x 163 lbs
Set 2: 8 x 163 lbs
Set 3: 8 x 163 lbs
Set 4: 5 x 163 lbs

Total: 5053 lbs

3. 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

4. Lower Back Extentions

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

Total: 3586 lbs

5. Planche Pushup

Set 1: 10 x 163 lbs
Set 2: 10 x 163 lbs
Set 3: 9 x 163 lbs

Total: 4727 lbs

6. Wide Neutral Pullups

Set 1: 9 x 163 lbs
Set 2: 6 x 163 lbs
Set 3: 6 x 163 lbs
Set 4: 5 x 163 lbs

Total: 4238 lbs

7. Tricep Dip

Set 1: 10 x 163 lbs
Set 2: 9 x 163 lbs
Set 3: 8 x 163 lbs
Set 4: 8 x 163 lbs

Total: 5705 lbs

8. Lateral Dumbbell Raises

Set 1: 15 x 10 lbs
Set 2: 12 x 15 lbs
Set 3: 12 x 15 lbs
Set 4: 12 x 15 lbs

Total: 690 lbs

9. Rear lateral raises

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

Total: 600 lbs

10. Reverse Grip Triceps Pushdown

Set 1: 15 x 75 lbs
Set 2: 12 x 100 lbs
Set 3: 12 x 100 lbs
Set 4: 12 x 100 lbs

Total: 4725 lbs

11. Single Arm Cable Curl

Set 1: 15 x 65 lbs
Set 2: 8 x 95 lbs
Set 3: 8 x 95 lbs
Set 4: 8 x 95 lbs

Total: 3255 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined