Calisthenics Basics (Push)

by plnkfloydian

Settings

lbskgs

Summary

October 3rd, 2022
1 h
36 sets, 475 reps
59134 lbs

1. Pike Pushups

Set 1: 10 x 167 lbs
Set 2: 8 x 167 lbs
Set 3: 8 x 167 lbs

Total: 4342 lbs

2. Decline Pushups

Set 1: 13 x 167 lbs
Set 2: 11 x 167 lbs
Set 3: 10 x 167 lbs

Total: 5678 lbs

3. Incline Pushups

Set 1: 15 x 167 lbs
Set 2: 12 x 167 lbs
Set 3: 12 x 167 lbs

Total: 6513 lbs

4. Glute Bridge

Set 1: 12 x 167 lbs
Set 2: 12 x 167 lbs
Set 3: 12 x 167 lbs

Total: 6012 lbs

5. Dips

Set 1: 3 x 167 lbs
Set 2: 3 x 167 lbs
Set 3: 3 x 167 lbs

Total: 1503 lbs

6. Pistol Squats

Set 1: 11 x 167 lbs
Set 2: 9 x 167 lbs
Set 3: 8 x 167 lbs

Total: 4676 lbs

7. Lateral Dumbbell Raises

Set 1: 18 x 15 lbs
Set 2: 13 x 15 lbs
Set 3: 12 x 15 lbs

Total: 645 lbs

8. Rear Delt Fly w/ Cable

Set 1: 20 x 35 lbs
Set 2: 16 x 35 lbs
Set 3: 12 x 35 lbs

Total: 1680 lbs

9. Calf Raises

Set 1: 25 x 210 lbs
Set 2: 20 x 210 lbs
Set 3: 15 x 210 lbs

Total: 12600 lbs

10. Cable Tricep Extention

Set 1: 22 x 130 lbs
Set 2: 15 x 130 lbs
Set 3: 10 x 130 lbs

Total: 6110 lbs

11. Cable Kickback

Set 1: 18 x 35 lbs
Set 2: 15 x 35 lbs
Set 3: 12 x 35 lbs

Total: 1575 lbs

12. Tibialis Extentions

Set 1: 20 x 130 lbs
Set 2: 20 x 130 lbs
Set 3: 20 x 130 lbs

Total: 7800 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined