PPL Basics

by plnkfloydian

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Summary

  • event_availableFebruary 8th, 2023
  • schedule1 h
  • equalizer30 sets,  417 reps
  • fitness_center51210 lbs

1. Pistol Squats

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

Total: 3960 lbs

2. Pullups

  • Set 1: 9 x 165 lbs
  • Set 2: 7 x 165 lbs
  • Set 3: 6 x 165 lbs

Total: 3630 lbs

3. Decline Pushups

  • Set 1: 12 x 165 lbs
  • Set 2: 12 x 165 lbs
  • Set 3: 12 x 165 lbs

Total: 5940 lbs

4. Tricep Dip

  • Set 1: 10 x 165 lbs
  • Set 2: 8 x 165 lbs
  • Set 3: 8 x 165 lbs

Total: 4290 lbs

5. Rear Lateral Raises

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

Total: 450 lbs

6. Lateral Dumbbell Raises

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

Total: 450 lbs

7. Overhead Cable Tricep Extention

  • Set 1: 15 x 100 lbs
  • Set 2: 15 x 110 lbs
  • Set 3: 15 x 110 lbs

Total: 4800 lbs

8. Single Arm Cable Curl

  • Set 1: 15 x 75 lbs
  • Set 2: 12 x 85 lbs
  • Set 3: 12 x 85 lbs

Total: 3165 lbs

9. Bent Knee Calf Raise

  • Set 1: 30 x 210 lbs
  • Set 2: 30 x 210 lbs
  • Set 3: 30 x 210 lbs

Total: 18900 lbs

10. Tibialis Extentions

  • Set 1: 15 x 125 lbs
  • Set 2: 15 x 125 lbs
  • Set 3: 15 x 125 lbs

Total: 5625 lbs