Building on the Basics (Push/Pull)

by plnkfloydian

Settings

lbskgs

Summary

January 13th, 2023
1 h
45 sets, 528 reps
64314 lbs

1. Arch Hold

Set 1: 16 x 163 lbs
Set 2: 14 x 163 lbs
Set 3: 12 x 163 lbs
Set 4: 11 x 163 lbs
Set 5: 13 x 163 lbs

Total: 10758 lbs

2. Pike Handstand

Set 1: 15 x 163 lbs
Set 2: 9 x 163 lbs
Set 3: 15 x 163 lbs
Set 4: 10 x 163 lbs

Total: 7987 lbs

3. Pike Pushup

Set 1: 7 x 163 lbs
Set 2: 6 x 163 lbs
Set 3: 6 x 163 lbs

Total: 3097 lbs

4. Pullups

Set 1: 9 x 163 lbs
Set 2: 7 x 163 lbs
Set 3: 6 x 163 lbs
Set 4: 5 x 163 lbs

Total: 4401 lbs

5. Planche Pushup

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

Total: 4401 lbs

6. Tricep Dip

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

Total: 4401 lbs

7. Fingers Pushup

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

Total: 2119 lbs

8. Reverse Grip Lat Pulldown

Set 1: 15 x 160 lbs
Set 2: 15 x 170 lbs
Set 3: 15 x 170 lbs

Total: 7500 lbs

9. Rear Lateral Cable Fly

Set 1: 15 x 35 lbs
Set 2: 15 x 40 lbs
Set 3: 15 x 40 lbs

Total: 1725 lbs

10. Lateral Cable Raise

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

Total: 2025 lbs

11. Standing Cable Row

Set 1: 15 x 160 lbs
Set 2: 15 x 160 lbs
Set 3: 15 x 160 lbs

Total: 7200 lbs

12. Single Arm Cable Curl

Set 1: 15 x 70 lbs
Set 2: 15 x 75 lbs
Set 3: 15 x 70 lbs

Total: 3225 lbs

13. Reverse Grip Triceps Pushdown

Set 1: 15 x 75 lbs
Set 2: 15 x 95 lbs
Set 3: 15 x 95 lbs
Set 4: 30 x 50 lbs

Total: 5475 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined