Emily Clements
Aug 10, 2026, 10:06 AM
3. Upper body
Duration
46m
Volume
6,579.6 kg
Chest Press (Machine)
SetsWeight & Reps
- 120kg x 12 reps
- 225kg x 12 reps
- 325kg x 12 reps
- 425kg x 12 reps
Single Arm Cable Row
SetsWeight & Reps
- 118.1kg x 12 reps
- 218.1kg x 12 reps
- 322.7kg x 12 reps
- 422.7kg x 12 reps
- 527.2kg x 12 reps
- 627.2kg x 12 reps
Cable Leaning Lateral Raise
SetsWeight & Reps
- 14.5kg x 12 reps
- 24.5kg x 12 reps
- 34.5kg x 12 reps
- 44.5kg x 12 reps
- 54.5kg x 12 reps
- 64.5kg x 12 reps
Face Pull
SetsWeight & Reps
- 127.2kg x 12 reps
- 227.2kg x 12 reps
- 327.2kg x 12 reps
Triceps Pushdown
SetsWeight & Reps
- 127.2kg x 12 reps
- 231.8kg x 12 reps
- 331.8kg x 12 reps
EZ Bar Biceps Curl
SetsWeight & Reps
- 19.1kg x 12 reps
- 213.6kg x 12 reps
- 313.6kg x 12 reps
Cable Core Palloff Press
SetsWeight & Reps
- 113.6kg x 12 reps
- 213.6kg x 12 reps
- 313.6kg x 12 reps
- 413.6kg x 12 reps
- 513.6kg x 12 reps
- 613.6kg x 12 reps
Dead Hang Stretch
SetsWeight & Reps
- 10s