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PPL Basics (Strength)

by plnkfloydian

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Summary

  • event_availableMay 15th, 2023
  • schedule1 h
  • equalizer49 sets,  209 reps
  • fitness_center5740.21 lbs

1. Pistol Squats

  • Set 1: 3 x 6.8 lbs
  • Set 2: 3 x 9.07 lbs
  • Set 3: 3 x 9.07 lbs
  • Set 4: 3 x 9.07 lbs
  • Set 5: 3 x 9.07 lbs

Total: 129.27 lbs

2. Pike Pushup

  • Set 1: 8 x 77.11 lbs
  • Set 2: 8 x 77.11 lbs
  • Set 3: 8 x 77.11 lbs
  • Set 4: 3 x 77.11 lbs
  • Set 5: 3 x 77.11 lbs

Total: 2313.32 lbs

3. Bulgarian Split Squat

  • Set 1: 8 x 27.22 lbs
  • Set 2: 8 x 27.22 lbs
  • Set 3: 10 x 27.22 lbs

Total: 707.6 lbs

4. Pullups

  • Set 1: 3 x 6.8 lbs
  • Set 2: 3 x 6.8 lbs
  • Set 3: 3 x 9.07 lbs
  • Set 4: 3 x 9.07 lbs
  • Set 5: 3 x 9.07 lbs

Total: 122.47 lbs

5. Dumbbell Cossack Squat

  • Set 1: 5 x 11.34 lbs
  • Set 2: 5 x 11.34 lbs
  • Set 3: 5 x 11.34 lbs

Total: 170.1 lbs

6. Piked Nordic Curl

  • Set 1: 4 x 77.11 lbs
  • Set 2: 4 x 77.11 lbs
  • Set 3: 4 x 77.11 lbs
  • Set 4: 4 x 77.11 lbs

Total: 1233.77 lbs

7. Ring Pushup

  • Set 1: 3 x 22.68 lbs
  • Set 2: 3 x 22.68 lbs
  • Set 3: 3 x 22.68 lbs
  • Set 4: 3 x 27.22 lbs
  • Set 5: 3 x 27.22 lbs

Total: 367.41 lbs

8. Ring Row

  • Set 1: 8 x 4.54 lbs
  • Set 2: 8 x 4.54 lbs
  • Set 3: 8 x 4.54 lbs
  • Set 4: 8 x 4.54 lbs

Total: 145.15 lbs

9. Lower Back Extentions

  • Set 1: 3 x 6.8 lbs
  • Set 2: 3 x 6.8 lbs
  • Set 3: 3 x 6.8 lbs
  • Set 4: 3 x 9.07 lbs
  • Set 5: 3 x 9.07 lbs

Total: 115.67 lbs

10. Dips

  • Set 1: 3 x 15.88 lbs
  • Set 2: 3 x 15.88 lbs
  • Set 3: 3 x 15.88 lbs
  • Set 4: 3 x 18.14 lbs
  • Set 5: 3 x 18.14 lbs

Total: 251.74 lbs

11. Chinups

  • Set 1: 3 x 11.34 lbs
  • Set 2: 3 x 11.34 lbs
  • Set 3: 3 x 11.34 lbs
  • Set 4: 3 x 13.61 lbs
  • Set 5: 3 x 13.61 lbs

Total: 183.7 lbs