PPL Basics

by plnkfloydian

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Summary

  • event_availableApril 11th, 2023
  • schedule2 h
  • equalizer53 sets,  521 reps
  • fitness_center62740 lbs

1. Assisted Pistol Squat

  • Set 1: 8 x 176 lbs
  • Set 2: 8 x 176 lbs
  • Set 3: 8 x 176 lbs
  • Set 4: 8 x 176 lbs

Total: 5632 lbs

2. Archer Pushups

  • Set 1: 6 x 166 lbs
  • Set 2: 5 x 166 lbs
  • Set 3: 5 x 166 lbs
  • Set 4: 5 x 166 lbs

Total: 3486 lbs

3. Pullups

  • Set 1: 6 x 25 lbs
  • Set 2: 6 x 25 lbs
  • Set 3: 5 x 25 lbs
  • Set 4: 5 x 25 lbs
  • Set 5: 4 x 25 lbs

Total: 650 lbs

4. Ring Pushup

  • Set 1: 12 x 166 lbs
  • Set 2: 10 x 166 lbs
  • Set 3: 10 x 166 lbs

Total: 5312 lbs

5. Romanian Dead Lift

  • Set 1: 12 x 40 lbs
  • Set 2: 12 x 40 lbs
  • Set 3: 12 x 40 lbs

Total: 1440 lbs

6. Dips

  • Set 1: 8 x 25 lbs
  • Set 2: 8 x 25 lbs
  • Set 3: 8 x 25 lbs
  • Set 4: 8 x 25 lbs

Total: 800 lbs

7. Lower Back Extentions

  • Set 1: 10 x 0 lbs
  • Set 2: 10 x 0 lbs
  • Set 3: 10 x 0 lbs

Total: 0 lbs

8. Piked Nordic Curl

  • Set 1: 8 x 166 lbs
  • Set 2: 8 x 166 lbs
  • Set 3: 8 x 166 lbs

Total: 3984 lbs

9. Glute Pull Throughs

  • Set 1: 12 x 190 lbs
  • Set 2: 12 x 190 lbs
  • Set 3: 12 x 190 lbs

Total: 6840 lbs

10. One Arm Cable Row

  • Set 1: 12 x 95 lbs
  • Set 2: 15 x 95 lbs
  • Set 3: 15 x 95 lbs

Total: 3990 lbs

11. Bent Knee Calf Raise

  • Set 1: 12 x 191 lbs
  • Set 2: 12 x 191 lbs
  • Set 3: 12 x 191 lbs

Total: 6876 lbs

12. Tibialis Extentions

  • Set 1: 12 x 190 lbs
  • Set 2: 12 x 190 lbs
  • Set 3: 12 x 190 lbs

Total: 6840 lbs

13. Cable Curl

  • Set 1: 10 x 135 lbs
  • Set 2: 10 x 135 lbs
  • Set 3: 10 x 135 lbs

Total: 4050 lbs

14. Tricep Pressdown

  • Set 1: 12 x 170 lbs
  • Set 2: 12 x 180 lbs
  • Set 3: 12 x 180 lbs

Total: 6360 lbs

15. Overhead Cable Tricep Extention

  • Set 1: 12 x 80 lbs
  • Set 2: 12 x 80 lbs
  • Set 3: 12 x 80 lbs

Total: 2880 lbs

16. Cable Crossover

  • Set 1: 12 x 100 lbs
  • Set 2: 12 x 100 lbs
  • Set 3: 12 x 100 lbs

Total: 3600 lbs