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PPL Basics (Strength)

by plnkfloydian

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Summary

  • event_availableMay 22nd, 2023
  • schedule1 h
  • equalizer50 sets,  246 reps
  • fitness_center19375 lbs

1. Pistol Squats

  • Set 1: 3 x 20 lbs
  • Set 2: 3 x 20 lbs
  • Set 3: 3 x 20 lbs
  • Set 4: 3 x 25 lbs
  • Set 5: 3 x 25 lbs

Total: 330 lbs

2. Pike Pushup

  • Set 1: 5 x 170 lbs
  • Set 2: 5 x 170 lbs
  • Set 3: 5 x 170 lbs
  • Set 4: 5 x 170 lbs
  • Set 5: 3 x 170 lbs

Total: 3910 lbs

3. Bulgarian Split Squat

  • Set 1: 12 x 60 lbs
  • Set 2: 12 x 60 lbs
  • Set 3: 12 x 60 lbs

Total: 2160 lbs

4. Lower Back Extentions

  • Set 1: 3 x 15 lbs
  • Set 2: 3 x 20 lbs
  • Set 3: 3 x 20 lbs
  • Set 4: 3 x 20 lbs
  • Set 5: 3 x 20 lbs

Total: 285 lbs

5. Pullups

  • Set 1: 3 x 25 lbs
  • Set 2: 3 x 25 lbs
  • Set 3: 3 x 35 lbs
  • Set 4: 3 x 25 lbs
  • Set 5: 3 x 25 lbs

Total: 405 lbs

6. Dumbbell Cossack Squat

  • Set 1: 5 x 25 lbs
  • Set 2: 5 x 25 lbs
  • Set 3: 5 x 25 lbs

Total: 375 lbs

7. Piked Nordic Curl

  • Set 1: 5 x 170 lbs
  • Set 2: 5 x 170 lbs
  • Set 3: 5 x 170 lbs
  • Set 4: 5 x 170 lbs

Total: 3400 lbs

8. Ring Pushup

  • Set 1: 3 x 60 lbs
  • Set 2: 3 x 65 lbs
  • Set 3: 3 x 65 lbs
  • Set 4: 3 x 65 lbs
  • Set 5: 3 x 65 lbs

Total: 960 lbs

9. Chinups

  • Set 1: 3 x 30 lbs
  • Set 2: 3 x 30 lbs
  • Set 3: 3 x 40 lbs
  • Set 4: 3 x 40 lbs
  • Set 5: 3 x 35 lbs

Total: 525 lbs

10. Dips

  • Set 1: 3 x 40 lbs
  • Set 2: 3 x 40 lbs
  • Set 3: 3 x 45 lbs
  • Set 4: 3 x 45 lbs
  • Set 5: 3 x 45 lbs

Total: 645 lbs

11. Ring Row

  • Set 1: 8 x 40 lbs
  • Set 2: 8 x 40 lbs
  • Set 3: 8 x 40 lbs
  • Set 4: 8 x 40 lbs

Total: 1280 lbs

12. Pushups

  • Set 1: 30 x 170 lbs

Total: 5100 lbs