PPL Basics

by plnkfloydian

Settings

lbskgs

Summary

January 30th, 2023
1 h
56 sets, 514 reps
61565 lbs

1. Pike Pushup

Set 1: 10 x 165 lbs
Set 2: 8 x 165 lbs
Set 3: 7 x 165 lbs
Set 4: 6 x 165 lbs

Total: 5115 lbs

2. Lower Back Extentions

Set 1: 8 x 170 lbs
Set 2: 7 x 170 lbs
Set 3: 6 x 170 lbs
Set 4: 6 x 170 lbs

Total: 4590 lbs

3. Pullups

Set 1: 10 x 165 lbs
Set 2: 7 x 165 lbs
Set 3: 7 x 165 lbs
Set 4: 6 x 165 lbs

Total: 4950 lbs

4. Planche Pushup

Set 1: 10 x 165 lbs
Set 2: 10 x 165 lbs
Set 3: 10 x 165 lbs

Total: 4950 lbs

5. Wide Neutral Pullups

Set 1: 6 x 165 lbs
Set 2: 6 x 165 lbs
Set 3: 5 x 165 lbs
Set 4: 5 x 165 lbs

Total: 3630 lbs

6. Tricep Dip

Set 1: 10 x 165 lbs
Set 2: 9 x 165 lbs
Set 3: 8 x 165 lbs
Set 4: 6 x 165 lbs

Total: 5445 lbs

7. Chinups

Set 1: 8 x 165 lbs
Set 2: 6 x 165 lbs
Set 3: 6 x 165 lbs
Set 4: 5 x 165 lbs

Total: 4125 lbs

8. Lateral Dumbbell Raises

Set 1: 15 x 10 lbs
Set 2: 12 x 15 lbs
Set 3: 12 x 15 lbs
Set 4: 12 x 15 lbs

Total: 690 lbs

9. Wide Grip Pushup

Set 1: 15 x 165 lbs
Set 2: 15 x 165 lbs
Set 3: 15 x 165 lbs

Total: 7425 lbs

10. Rear Lateral Raises

Set 1: 15 x 10 lbs
Set 2: 10 x 15 lbs
Set 3: 10 x 15 lbs
Set 4: 15 x 15 lbs

Total: 675 lbs

11. Reverse Grip Triceps Pushdown

Set 1: 15 x 55 lbs
Set 2: 12 x 100 lbs
Set 3: 12 x 100 lbs
Set 4: 12 x 100 lbs

Total: 4425 lbs

12. Single Arm Cable Curl

Set 1: 15 x 65 lbs
Set 2: 12 x 85 lbs
Set 3: 12 x 85 lbs
Set 4: 12 x 85 lbs

Total: 4035 lbs

13. Pistol Squats

Set 1: 8 x 165 lbs
Set 2: 8 x 165 lbs
Set 3: 8 x 165 lbs

Total: 3960 lbs

14. Assisted Pistol Squat

Set 1: 8 x 175 lbs
Set 2: 8 x 175 lbs
Set 3: 8 x 175 lbs

Total: 4200 lbs

15. Piked Hamstring Curl

Set 1: 5 x 170 lbs
Set 2: 5 x 170 lbs
Set 3: 5 x 165 lbs
Set 4: 5 x 165 lbs

Total: 3350 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined