PPL Basics

by plnkfloydian

Settings

List View

Summary

  • event_availableFebruary 15th, 2023
  • schedule1 h
  • equalizer38 sets,  508 reps
  • fitness_center58245 lbs

1. Pullups

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

Total: 3630 lbs

2. Planche Pushup

  • Set 1: 12 x 165 lbs
  • Set 2: 12 x 165 lbs
  • Set 3: 10 x 165 lbs

Total: 5610 lbs

3. Tricep Dip

  • Set 1: 12 x 165 lbs
  • Set 2: 11 x 165 lbs
  • Set 3: 8 x 165 lbs

Total: 5115 lbs

4. Rear Lateral 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

5. 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

6. Decline Pushups

  • Set 1: 15 x 165 lbs
  • Set 2: 12 x 165 lbs
  • Set 3: 10 x 165 lbs

Total: 6105 lbs

7. Reverse Grip Triceps Pushdown

  • Set 1: 15 x 110 lbs
  • Set 2: 15 x 115 lbs
  • Set 3: 15 x 115 lbs

Total: 5100 lbs

8. Single Arm Cable Curl

  • Set 1: 15 x 85 lbs
  • Set 2: 15 x 90 lbs
  • Set 3: 15 x 95 lbs

Total: 4050 lbs

9. Pistol Squats

  • Set 1: 10 x 165 lbs
  • Set 2: 9 x 165 lbs
  • Set 3: 8 x 165 lbs

Total: 4455 lbs

10. Glute Kickbacks

  • Set 1: 15 x 25 lbs
  • Set 2: 15 x 35 lbs
  • Set 3: 15 x 35 lbs

Total: 1425 lbs

11. Bent Knee Calf Raise

  • Set 1: 25 x 210 lbs
  • Set 2: 25 x 210 lbs
  • Set 3: 25 x 210 lbs

Total: 15750 lbs

12. Tibialis Extentions

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

Total: 5625 lbs