Calisthenics Basics (Push)

by plnkfloydian

Settings

lbskgs

Summary

November 14th, 2022
1 h
43 sets, 555 reps
68430 lbs

1. Pike Pushups

Set 1: 8 x 162 lbs
Set 2: 6 x 162 lbs
Set 3: 6 x 162 lbs

Total: 3240 lbs

2. Glute Bridge

Set 1: 12 x 25 lbs
Set 2: 12 x 25 lbs
Set 3: 12 x 25 lbs

Total: 900 lbs

3. Wide Pushup

Set 1: 24 x 162 lbs
Set 2: 15 x 162 lbs
Set 3: 10 x 162 lbs

Total: 7938 lbs

4. Pushups

Set 1: 15 x 162 lbs
Set 2: 11 x 162 lbs
Set 3: 10 x 162 lbs

Total: 5832 lbs

5. Incline Pushups

Set 1: 15 x 162 lbs
Set 2: 12 x 162 lbs
Set 3: 12 x 162 lbs

Total: 6318 lbs

6. Pistol Squats

Set 1: 11 x 162 lbs
Set 2: 8 x 162 lbs
Set 3: 8 x 162 lbs

Total: 4374 lbs

7. Dips

Set 1: 8 x 162 lbs
Set 2: 4 x 162 lbs
Set 3: 3 x 162 lbs

Total: 2430 lbs

8. Lateral Dumbbell Raises

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

Total: 720 lbs

9. Box Dips

Set 1: 15 x 162 lbs
Set 2: 15 x 162 lbs
Set 3: 14 x 162 lbs

Total: 7128 lbs

10. Rear Delt Fly w/ Cable

Set 1: 12 x 40 lbs
Set 2: 12 x 40 lbs
Set 3: 12 x 40 lbs
Set 4: 12 x 40 lbs

Total: 1920 lbs

11. Cable Tricep Extention

Set 1: 15 x 100 lbs
Set 2: 15 x 100 lbs
Set 3: 15 x 100 lbs
Set 4: 30 x 50 lbs

Total: 6000 lbs

12. Calf Raises

Set 1: 25 x 210 lbs
Set 2: 25 x 210 lbs
Set 3: 17 x 210 lbs

Total: 14070 lbs

13. Tibialis Extentions

Set 1: 15 x 120 lbs
Set 2: 12 x 160 lbs
Set 3: 12 x 160 lbs
Set 4: 12 x 160 lbs

Total: 7560 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined