PPL Basics

by plnkfloydian

Settings

lbskgs

Summary

February 13th, 2023
1 h
45 sets, 482 reps
52170 lbs

1. Pullups

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

Total: 4125 lbs

2. Pike Pushup

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

Total: 2805 lbs

3. Wide Neutral Pullups

Set 1: 12 x 165 lbs
Set 2: 8 x 165 lbs
Set 3: 6 x 165 lbs

Total: 4290 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. Lower Back Extentions

Set 1: 11 x 165 lbs
Set 2: 10 x 165 lbs
Set 3: 10 x 165 lbs

Total: 5115 lbs

6. Tricep Dip

Set 1: 12 x 165 lbs
Set 2: 10 x 165 lbs
Set 3: 8 x 165 lbs

Total: 4950 lbs

7. Chinups

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

Total: 3795 lbs

8. Rear Lateral Raises

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

Total: 540 lbs

9. Lateral Dumbbell Raises

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

Total: 540 lbs

10. Decline Pushups

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

Total: 4290 lbs

11. Reverse Grip Triceps Pushdown

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

Total: 4950 lbs

12. Single Arm Cable Curl

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

Total: 4125 lbs

13. Assisted Pistol Squat

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

Total: 4620 lbs

14. Hamstring Curl

Set 1: 15 x 50 lbs
Set 2: 12 x 50 lbs
Set 3: 12 x 50 lbs

Total: 1950 lbs

15. Glute Kickbacks

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

Total: 1125 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined