Calisthenics Basics (Push)

by plnkfloydian

Settings

lbskgs

Summary

September 12th, 2022
1 h
37 sets, 506 reps
62460 lbs

1. Bodyweight Squat

Set 1: 12 x 170 lbs
Set 2: 12 x 170 lbs
Set 3: 12 x 170 lbs

Total: 6120 lbs

2. Pike Pushups

Set 1: 8 x 170 lbs
Set 2: 8 x 170 lbs
Set 3: 7 x 170 lbs

Total: 3910 lbs

3. Pistol Squats

Set 1: 10 x 170 lbs
Set 2: 10 x 170 lbs
Set 3: 10 x 170 lbs

Total: 5100 lbs

4. Decline Pushups

Set 1: 12 x 170 lbs
Set 2: 11 x 170 lbs
Set 3: 10 x 170 lbs

Total: 5610 lbs

5. Glute Bridge

Set 1: 12 x 170 lbs
Set 2: 12 x 170 lbs
Set 3: 12 x 170 lbs

Total: 6120 lbs

6. Incline Pushups

Set 1: 25 x 170 lbs
Set 2: 25 x 170 lbs
Set 3: 25 x 170 lbs

Total: 12750 lbs

7. Lateral Dumbbell Raises

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

Total: 675 lbs

8. Cable Tricep Extention

Set 1: 15 x 105 lbs
Set 2: 15 x 105 lbs
Set 3: 8 x 125 lbs
Set 4: 15 x 105 lbs

Total: 5725 lbs

9. Rear Delt Fly w/ Cable

Set 1: 15 x 25 lbs
Set 2: 15 x 25 lbs
Set 3: 15 x 25 lbs

Total: 1125 lbs

10. Calf Raises

Set 1: 15 x 210 lbs
Set 2: 15 x 210 lbs
Set 3: 15 x 210 lbs

Total: 9450 lbs

11. Tibialis Extentions

Set 1: 15 x 120 lbs
Set 2: 15 x 120 lbs
Set 3: 15 x 120 lbs

Total: 5400 lbs

12. Cable Kickback

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

Total: 475 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined