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PPL Basics (Strength)

by plnkfloydian

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Summary

  • event_availableMay 19th, 2023
  • schedule1 h
  • equalizer51 sets,  238 reps
  • fitness_center16815 lbs

1. Pistol Squats

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

Total: 315 lbs

2. Pike Pushup

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

Total: 3570 lbs

3. Bulgarian Split Squat

  • Set 1: 10 x 60 lbs
  • Set 2: 10 x 60 lbs
  • Set 3: 10 x 60 lbs

Total: 1800 lbs

4. Lower Back Extentions

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

Total: 270 lbs

5. Pullups

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

Total: 315 lbs

6. Dumbbell Cossack Squat

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

Total: 500 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 50 lbs
  • Set 2: 3 x 60 lbs
  • Set 3: 3 x 60 lbs
  • Set 4: 3 x 60 lbs
  • Set 5: 3 x 60 lbs

Total: 870 lbs

9. Chinups

  • Set 1: 3 x 25 lbs
  • Set 2: 3 x 25 lbs
  • Set 3: 3 x 30 lbs
  • Set 4: 3 x 30 lbs
  • Set 5: 3 x 30 lbs

Total: 420 lbs

10. Dips

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

Total: 585 lbs

11. Ring Row

  • Set 1: 8 x 15 lbs
  • Set 2: 8 x 15 lbs
  • Set 3: 8 x 15 lbs
  • Set 4: 8 x 20 lbs

Total: 520 lbs

12. Pushups

  • Set 1: 25 x 170 lbs

Total: 4250 lbs