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Calisthenics Basics (Pull)

by plnkfloydian

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Summary

  • event_availableOctober 28th, 2022
  • schedule53 minutes
  • equalizer38 sets,  464 reps
  • fitness_center36796 lbs

1. I Hold

  • Set 1: 40 x 0 lbs
  • Set 2: 27 x 0 lbs

Total: 0 lbs

2. Good Mornings

  • Set 1: 10 x 5 lbs
  • Set 2: 10 x 5 lbs
  • Set 3: 10 x 5 lbs

Total: 150 lbs

3. Reverse Hypers

  • Set 1: 8 x 169 lbs
  • Set 2: 8 x 169 lbs
  • Set 3: 6 x 169 lbs

Total: 3718 lbs

4. Pullups

  • Set 1: 10 x 169 lbs
  • Set 2: 7 x 169 lbs
  • Set 3: 5 x 169 lbs
  • Set 4: 5 x 169 lbs

Total: 4563 lbs

5. Single Leg Deadlift

  • Set 1: 12 x 15 lbs
  • Set 2: 10 x 20 lbs
  • Set 3: 10 x 20 lbs

Total: 580 lbs

6. Underhand Lat Pulldown

  • Set 1: 15 x 190 lbs
  • Set 2: 12 x 200 lbs
  • Set 3: 12 x 200 lbs

Total: 7650 lbs

7. Cable Trap Pull

  • Set 1: 15 x 180 lbs
  • Set 2: 15 x 190 lbs
  • Set 3: 15 x 190 lbs

Total: 8400 lbs

8. Single arm cable curl

  • Set 1: 15 x 60 lbs
  • Set 2: 15 x 60 lbs
  • Set 3: 15 x 60 lbs

Total: 2700 lbs

9. Glute Pull Throughs

  • Set 1: 12 x 90 lbs
  • Set 2: 12 x 90 lbs
  • Set 3: 12 x 90 lbs

Total: 3240 lbs

10. Seated Cable Rows

  • Set 1: 15 x 85 lbs
  • Set 2: 15 x 100 lbs
  • Set 3: 15 x 100 lbs

Total: 4275 lbs

11. Reverse Dumbbell Curls

  • Set 1: 10 x 20 lbs
  • Set 2: 10 x 20 lbs
  • Set 3: 10 x 20 lbs
  • Set 4: 8 x 20 lbs

Total: 760 lbs

12. Dumbell Hammer Curl

  • Set 1: 10 x 20 lbs
  • Set 2: 10 x 20 lbs
  • Set 3: 10 x 20 lbs
  • Set 4: 8 x 20 lbs

Total: 760 lbs