PPL Basics

by plnkfloydian

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Summary

  • event_availableFebruary 10th, 2023
  • schedule1 h
  • equalizer39 sets,  417 reps
  • fitness_center49630 lbs

1. Assisted Pistol Squat

  • Set 1: 10 x 175 lbs
  • Set 2: 10 x 175 lbs
  • Set 3: 8 x 175 lbs

Total: 4900 lbs

2. Pike Pushup

  • Set 1: 8 x 165 lbs
  • Set 2: 7 x 165 lbs
  • Set 3: 6 x 165 lbs

Total: 3465 lbs

3. Pullups

  • Set 1: 10 x 165 lbs
  • Set 2: 8 x 165 lbs
  • Set 3: 6 x 165 lbs

Total: 3960 lbs

4. Lower Back Extentions

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

Total: 4950 lbs

5. Planche Pushup

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

Total: 4950 lbs

6. Wide Neutral Pullups

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

Total: 4290 lbs

7. Piked Hamstring Curl

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

Total: 2970 lbs

8. Tricep Dip

  • Set 1: 12 x 165 lbs
  • Set 2: 11 x 165 lbs
  • Set 3: 9 x 165 lbs

Total: 5280 lbs

9. Rear Lateral Raises

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

Total: 450 lbs

10. Lateral Dumbbell Raises

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

Total: 450 lbs

11. Decline Pushups

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

Total: 6105 lbs

12. Reverse Grip Triceps Pushdown

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

Total: 4800 lbs

13. Single Arm Cable Curl

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

Total: 3060 lbs