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Calisthenics Basics

by plnkfloydian

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Summary

  • event_availableJune 25th, 2019
  • schedule12 minutes
  • equalizer24 sets,  477 reps
  • fitness_center75092 lbs

1. Squats

  • Set 1: 40 x 211 lbs
  • Set 2: 40 x 211 lbs

Total: 16880 lbs

2. Elevated Hamstring bridge

  • Set 1: 30 x 186 lbs
  • Set 2: 30 x 186 lbs

Total: 11160 lbs

3. Calf raises

  • Set 1: 50 x 211 lbs
  • Set 2: 50 x 211 lbs
  • Set 3: 50 x 211 lbs

Total: 31650 lbs

4. Decline pushups

  • Set 1: 8 x 186 lbs
  • Set 2: 8 x 186 lbs

Total: 2976 lbs

5. Dumbbell Shoulder Press

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

Total: 750 lbs

6. Lateral Dumbbell Raises

  • Set 1: 10 x 15 lbs
  • Set 2: 10 x 15 lbs
  • Set 3: 10 x 18 lbs

Total: 480 lbs

7. Rear lateral raises

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

Total: 450 lbs

8. Dips

  • Set 1: 12 x 186 lbs
  • Set 2: 12 x 186 lbs
  • Set 3: 12 x 186 lbs

Total: 6696 lbs

9. Standing Triceps Extension with Towel

  • Set 1: 15 x 90 lbs
  • Set 2: 15 x 90 lbs
  • Set 3: 15 x 90 lbs

Total: 4050 lbs