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Calisthenics Basics (Push)

by plnkfloydian

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Summary

  • event_availableOctober 31st, 2022
  • schedule1 h
  • equalizer40 sets,  470 reps
  • fitness_center23021.17 lbs

1. Pushups

  • Set 1: 20 x 76.66 lbs
  • Set 2: 13 x 76.66 lbs
  • Set 3: 11 x 76.66 lbs

Total: 3372.91 lbs

2. Wide Pushup

  • Set 1: 11 x 76.66 lbs
  • Set 2: 10 x 76.66 lbs
  • Set 3: 10 x 76.66 lbs

Total: 2376.37 lbs

3. Incline Pushups

  • Set 1: 15 x 76.66 lbs
  • Set 2: 15 x 76.66 lbs
  • Set 3: 15 x 76.66 lbs

Total: 3449.57 lbs

4. Glute Bridge

  • Set 1: 15 x 11.34 lbs
  • Set 2: 15 x 11.34 lbs
  • Set 3: 15 x 11.34 lbs

Total: 510.29 lbs

5. Dips

  • Set 1: 8 x 76.66 lbs
  • Set 2: 6 x 76.66 lbs
  • Set 3: 5 x 76.66 lbs

Total: 1456.49 lbs

6. Box Dips

  • Set 1: 15 x 76.66 lbs
  • Set 2: 12 x 76.66 lbs
  • Set 3: 12 x 76.66 lbs

Total: 2989.63 lbs

7. Pistol Squats

  • Set 1: 8 x 76.66 lbs
  • Set 2: 8 x 76.66 lbs
  • Set 3: 8 x 76.66 lbs

Total: 1839.77 lbs

8. Seated Dumbbell Shoulder Press

  • Set 1: 10 x 11.34 lbs
  • Set 2: 9 x 11.34 lbs
  • Set 3: 8 x 11.34 lbs
  • Set 4: 7 x 11.34 lbs

Total: 385.55 lbs

9. Lateral Dumbbell Raises

  • Set 1: 15 x 4.54 lbs
  • Set 2: 12 x 6.8 lbs
  • Set 3: 12 x 6.8 lbs
  • Set 4: 12 x 6.8 lbs

Total: 312.98 lbs

10. Rear Delt Fly w/ Cable

  • Set 1: 15 x 15.88 lbs
  • Set 2: 12 x 18.14 lbs
  • Set 3: 12 x 18.14 lbs
  • Set 4: 12 x 18.14 lbs

Total: 891.31 lbs

11. Cable Tricep Extention

  • Set 1: 15 x 52.16 lbs
  • Set 2: 12 x 56.7 lbs
  • Set 3: 12 x 56.7 lbs
  • Set 4: 12 x 56.7 lbs

Total: 2823.61 lbs

12. Tibialis Extentions

  • Set 1: 12 x 72.57 lbs
  • Set 2: 12 x 72.57 lbs
  • Set 3: 12 x 72.57 lbs

Total: 2612.69 lbs