Building on the Basics (Push/Pull)

by plnkfloydian

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Summary

  • event_availableJanuary 10th, 2023
  • schedule1 h
  • equalizer40 sets,  463 reps
  • fitness_center53102 lbs

1. Arch Hold

  • Set 1: 20 x 163 lbs
  • Set 2: 12 x 163 lbs
  • Set 3: 13 x 163 lbs
  • Set 4: 11 x 163 lbs

Total: 9128 lbs

2. Vertical Pulls

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

Total: 3912 lbs

3. Pike Handstand

  • Set 1: 20 x 163 lbs
  • Set 2: 15 x 163 lbs
  • Set 3: 15 x 163 lbs

Total: 8150 lbs

4. Pike Pushup

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

Total: 2934 lbs

5. Pullups

  • 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

6. Planche Pushup

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

Total: 3912 lbs

7. Tricep Dip

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

Total: 4238 lbs

8. Rear Lateral Cable Fly

  • Set 1: 15 x 30 lbs
  • Set 2: 15 x 35 lbs
  • Set 3: 15 x 35 lbs

Total: 1500 lbs

9. Lateral Cable Raise

  • Set 1: 15 x 35 lbs
  • Set 2: 15 x 45 lbs
  • Set 3: 15 x 45 lbs

Total: 1875 lbs

10. Standing Cable Row

  • Set 1: 12 x 160 lbs
  • Set 2: 12 x 160 lbs
  • Set 3: 10 x 160 lbs

Total: 5440 lbs

11. Reverse Grip Triceps Pushdown

  • Set 1: 15 x 90 lbs
  • Set 2: 15 x 75 lbs
  • Set 3: 15 x 75 lbs
  • Set 4: 25 x 50 lbs

Total: 4850 lbs

12. Single Arm Cable Curl

  • Set 1: 15 x 65 lbs
  • Set 2: 15 x 65 lbs
  • Set 3: 15 x 65 lbs

Total: 2925 lbs