PPL Basics

by plnkfloydian

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Summary

  • event_availableFebruary 17th, 2023
  • schedule1 h
  • equalizer44 sets,  453 reps
  • fitness_center27049.98 lbs

1. Pullups

  • Set 1: 11 x 74.84 lbs
  • Set 2: 8 x 74.84 lbs
  • Set 3: 7 x 74.84 lbs

Total: 1945.91 lbs

2. Pike Pushup

  • Set 1: 7 x 74.84 lbs
  • Set 2: 7 x 74.84 lbs
  • Set 3: 6 x 74.84 lbs

Total: 1496.85 lbs

3. Pushups (Rings)

  • Set 1: 10 x 74.84 lbs
  • Set 2: 7 x 74.84 lbs
  • Set 3: 6 x 74.84 lbs

Total: 1721.38 lbs

4. Wide Neutral Pullups

  • Set 1: 9 x 74.84 lbs
  • Set 2: 6 x 74.84 lbs
  • Set 3: 5 x 74.84 lbs

Total: 1496.85 lbs

5. Planche Pushup

  • Set 1: 15 x 74.84 lbs
  • Set 2: 15 x 74.84 lbs
  • Set 3: 10 x 74.84 lbs

Total: 2993.71 lbs

6. Lower Back Extentions

  • Set 1: 10 x 74.84 lbs
  • Set 2: 10 x 74.84 lbs
  • Set 3: 10 x 74.84 lbs

Total: 2245.28 lbs

7. Tricep Dip

  • Set 1: 12 x 74.84 lbs
  • Set 2: 10 x 74.84 lbs
  • Set 3: 8 x 74.84 lbs

Total: 2245.28 lbs

8. Chinups

  • Set 1: 11 x 74.84 lbs
  • Set 2: 9 x 74.84 lbs
  • Set 3: 7 x 74.84 lbs

Total: 2020.75 lbs

9. Chest Fly (Rings)

  • Set 1: 15 x 74.84 lbs
  • Set 2: 15 x 74.84 lbs
  • Set 3: 15 x 74.84 lbs

Total: 3367.92 lbs

10. Rear Lateral Raises

  • Set 1: 15 x 4.54 lbs
  • Set 2: 12 x 6.8 lbs
  • Set 3: 12 x 6.8 lbs
  • Set 4: 12 x 6.8 lbs

Total: 312.98 lbs

11. Lateral Dumbbell Raises

  • Set 1: 15 x 4.54 lbs
  • Set 2: 12 x 6.8 lbs
  • Set 3: 12 x 6.8 lbs
  • Set 4: 12 x 6.8 lbs

Total: 312.98 lbs

12. Decline Pushups

  • Set 1: 13 x 74.84 lbs
  • Set 2: 12 x 74.84 lbs
  • Set 3: 10 x 74.84 lbs

Total: 2619.5 lbs

13. Assisted Pistol Squat

  • Set 1: 12 x 79.38 lbs
  • Set 2: 12 x 79.38 lbs
  • Set 3: 10 x 79.38 lbs

Total: 2698.87 lbs

14. Piked Hamstring Curl

  • Set 1: 8 x 74.84 lbs
  • Set 2: 7 x 74.84 lbs
  • Set 3: 6 x 74.84 lbs

Total: 1571.7 lbs