Calisthenics Basics (Push)

by plnkfloydian

Settings

lbskgs

Summary

September 19th, 2022
1 h
40 sets, 526 reps
57645 lbs

1. Pike Pushups

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

Total: 4080 lbs

2. Pistol Squats

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

Total: 4760 lbs

3. Decline Pushups

Set 1: 14 x 170 lbs
Set 2: 10 x 170 lbs
Set 3: 8 x 170 lbs

Total: 5440 lbs

4. Incline Pushups

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

Total: 6120 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. 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

7. Lateral Dumbbell Raises

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

Total: 660 lbs

8. Rear Delt Fly w/ Cable

Set 1: 15 x 30 lbs
Set 2: 15 x 30 lbs
Set 3: 15 x 30 lbs

Total: 1350 lbs

9. Cable Tricep Extention

Set 1: 15 x 115 lbs
Set 2: 15 x 120 lbs
Set 3: 15 x 120 lbs
Set 4: 25 x 80 lbs

Total: 7325 lbs

10. Calf Raises

Set 1: 15 x 210 lbs
Set 2: 15 x 210 lbs
Set 3: 15 x 210 lbs
Set 4: 15 x 210 lbs

Total: 12600 lbs

11. Cable Kickback

Set 1: 15 x 20 lbs
Set 2: 15 x 25 lbs
Set 3: 15 x 25 lbs

Total: 1050 lbs

12. Tibialis Extentions

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

Total: 7500 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined