Calisthenics Basics (Push)

by plnkfloydian

Settings

lbskgs

Summary

September 15th, 2022
1 h
35 sets, 481 reps
47895 lbs

1. Decline Pushups

Set 1: 12 x 170 lbs
Set 2: 10 x 170 lbs
Set 3: 7 x 170 lbs

Total: 4930 lbs

2. Seated Dumbbell Shoulder Press

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

Total: 640 lbs

3. Pistol Squats

Set 1: 10 x 170 lbs
Set 2: 8 x 170 lbs
Set 3: 8 x 170 lbs

Total: 4420 lbs

4. Incline Pushups

Set 1: 15 x 170 lbs
Set 2: 15 x 170 lbs
Set 3: 15 x 170 lbs

Total: 7650 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. Lateral Dumbbell Raises

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

Total: 660 lbs

7. 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

8. Cable Tricep Extention

Set 1: 15 x 110 lbs
Set 2: 15 x 110 lbs
Set 3: 15 x 110 lbs
Set 4: 30 x 50 lbs

Total: 6450 lbs

9. Cable Kickback

Set 1: 15 x 15 lbs
Set 2: 15 x 20 lbs
Set 3: 15 x 20 lbs

Total: 825 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 125 lbs
Set 2: 15 x 125 lbs
Set 3: 15 x 125 lbs

Total: 5625 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined