Emily Clements
Aug 13, 2026, 10:16 AM
1. Back and posterior chain
Duration
47m
Volume
5,791.6 kg
Romanian Deadlift (Barbell)
SetsWeight & Reps
- 140kg x 12 reps
- 250kg x 12 reps
- 350kg x 10 reps
- 450kg x 10 reps
Pull Up (Assisted)
SetsWeight & Reps
- 140kg x 10 reps
- 240kg x 10 reps
- 345kg x 6 reps
- 445kg x 6 reps
Dumbbell Row
SetsWeight & Reps
- 115kg x 12 reps
- 215kg x 12 reps
- 317.5kg x 12 reps
- 417.5kg x 12 reps
- 517.5kg x 12 reps
- 617.5kg x 12 reps
- 720kg x 8 reps
- 820kg x 8 reps
Straight Arm Lat Pulldown (Cable)
SetsWeight & Reps
- 120kg x 12 reps
- 220kg x 12 reps
- 320kg x 12 reps
- 425kg x 8 reps
Rear Delt Reverse Fly (Dumbbell)
SetsWeight & Reps
- 18kg x 12 reps
- 28kg x 12 reps
- 38kg x 12 reps
Bicep Curl (Cable)
SetsWeight & Reps
- 17.5kg x 12 reps
- 210kg x 12 reps
- 310kg x 12 reps