Gympal

1. Back and posterior chain

Created by Emily Clements
Emily Clements
Romanian Deadlift (Barbell)

Romanian Deadlift (Barbell)

Set
KG
Reps
1
2
3
4
Pull Up (Assisted)

Pull Up (Assisted)

resistance 25kg 2 sets resistance 20kg 2 sets
Set
-KG
Reps
1
2
3
4
Dumbbell Row

Dumbbell Row

Set
KG
Reps
1
2
3
4
5
6
Straight Arm Lat Pulldown (Cable)

Straight Arm Lat Pulldown (Cable)

side machine 31.8 middle machine 25kg
Set
KG
Reps
1
2
3
4
Rear Delt Reverse Fly (Dumbbell)

Rear Delt Reverse Fly (Dumbbell)

3kg weights
Set
KG
Reps
1
2
3
4
Bicep Curl (Cable)

Bicep Curl (Cable)

middle machine 10kg side machine 13.6
Set
KG
Reps
1
2
3
Bicep Curl (Dumbbell)

Bicep Curl (Dumbbell)

Set
KG
Reps
1
2
3