Calisthenics Basics (Push)

by plnkfloydian

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Summary

  • event_availableOctober 20th, 2022
  • schedule1 h
  • equalizer44 sets,  527 reps
  • fitness_center62546 lbs

1. Pike Pushups

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

Total: 3718 lbs

2. Dips

  • Set 1: 8 x 169 lbs
  • Set 2: 6 x 169 lbs
  • Set 3: 6 x 169 lbs
  • Set 4: 5 x 169 lbs

Total: 4225 lbs

3. Decline Pushups

  • Set 1: 15 x 169 lbs
  • Set 2: 9 x 169 lbs
  • Set 3: 8 x 169 lbs

Total: 5408 lbs

4. Seated Dumbbell Shoulder Press

  • Set 1: 10 x 15 lbs
  • Set 2: 10 x 15 lbs
  • Set 3: 10 x 15 lbs

Total: 450 lbs

5. Pushups

  • Set 1: 13 x 169 lbs
  • Set 2: 9 x 169 lbs
  • Set 3: 6 x 169 lbs

Total: 4732 lbs

6. Incline Pushups

  • Set 1: 12 x 169 lbs
  • Set 2: 12 x 169 lbs
  • Set 3: 12 x 169 lbs

Total: 6084 lbs

7. Pistol Squats

  • Set 1: 7 x 169 lbs
  • Set 2: 7 x 169 lbs
  • Set 3: 7 x 169 lbs

Total: 3549 lbs

8. Lateral Dumbbell Raises

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

Total: 720 lbs

9. Rear Delt Fly w/ Cable

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

Total: 1920 lbs

10. Calf Raises

  • Set 1: 25 x 210 lbs
  • Set 2: 25 x 210 lbs
  • Set 3: 25 x 210 lbs

Total: 15750 lbs

11. Cable Tricep Extention

  • Set 1: 15 x 125 lbs
  • Set 2: 15 x 120 lbs
  • Set 3: 15 x 120 lbs
  • Set 4: 15 x 120 lbs

Total: 7275 lbs

12. Cable Kickback

  • Set 1: 15 x 10 lbs
  • Set 2: 15 x 10 lbs
  • Set 3: 15 x 10 lbs

Total: 450 lbs

13. Tibialis Extentions

  • Set 1: 12 x 145 lbs
  • Set 2: 15 x 145 lbs
  • Set 3: 15 x 145 lbs
  • Set 4: 15 x 145 lbs

Total: 8265 lbs