Calisthenics Basics (Push)

by plnkfloydian

Settings

lbskgs

Summary

October 13th, 2022
1 h
41 sets, 487 reps
47460 lbs

1. Seated Dumbbell Shoulder Press

Set 1: 15 x 10 lbs
Set 2: 15 x 20 lbs
Set 3: 15 x 20 lbs
Set 4: 12 x 20 lbs

Total: 990 lbs

2. Pistol Squats

Set 1: 11 x 169 lbs
Set 2: 11 x 169 lbs
Set 3: 11 x 169 lbs

Total: 5577 lbs

3. Dips

Set 1: 8 x 169 lbs
Set 2: 7 x 169 lbs
Set 3: 6 x 169 lbs

Total: 3549 lbs

4. Glute Bridge

Set 1: 10 x 25 lbs
Set 2: 10 x 25 lbs
Set 3: 10 x 25 lbs

Total: 750 lbs

5. Decline Pushups

Set 1: 16 x 169 lbs
Set 2: 11 x 169 lbs
Set 3: 7 x 169 lbs

Total: 5746 lbs

6. Pushups

Set 1: 14 x 169 lbs
Set 2: 10 x 169 lbs
Set 3: 8 x 169 lbs

Total: 5408 lbs

7. Incline Pushups

Set 1: 15 x 169 lbs
Set 2: 15 x 169 lbs
Set 3: 15 x 169 lbs

Total: 7605 lbs

8. Lateral Dumbbell Raises

Set 1: 10 x 15 lbs
Set 2: 12 x 20 lbs
Set 3: 12 x 20 lbs
Set 4: 12 x 20 lbs

Total: 870 lbs

9. Rear Delt Fly w/ Cable

Set 1: 12 x 40 lbs
Set 2: 12 x 40 lbs
Set 3: 12 x 45 lbs
Set 4: 12 x 45 lbs

Total: 2040 lbs

10. Cable Tricep Extention

Set 1: 12 x 140 lbs
Set 2: 12 x 140 lbs
Set 3: 12 x 140 lbs
Set 4: 12 x 140 lbs

Total: 6720 lbs

11. Cable Kickback

Set 1: 12 x 35 lbs
Set 2: 12 x 35 lbs
Set 3: 12 x 35 lbs
Set 4: 12 x 35 lbs

Total: 1680 lbs

12. Tibialis Extentions

Set 1: 15 x 145 lbs
Set 2: 15 x 145 lbs
Set 3: 15 x 145 lbs

Total: 6525 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined