Emily Clements
Aug 18, 2026, 8:10 AM
3. Upper body
Duration
36m
Volume
6,909.8 kg
Chest Press (Machine)
SetsWeight & Reps
- 120kg x 12 reps
- 225kg x 12 reps
- 327.5kg x 10 reps
- 427.5kg x 10 reps
Single Arm Cable Row
SetsWeight & Reps
- 118.1kg x 12 reps
- 218.1kg x 12 reps
- 327.2kg x 12 reps
- 427.2kg 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
- 231.8kg x 10 reps
- 331.8kg x 10 reps
Triceps Pushdown
SetsWeight & Reps
- 131.8kg x 12 reps
- 231.8kg x 12 reps
- 331.8kg x 12 reps
EZ Bar Biceps Curl
SetsWeight & Reps
- 113.6kg x 12 reps
- 218.1kg x 12 reps
- 318.1kg 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
- 518.1kg x 10 reps
- 618.1kg x 12 reps
Dead Hang Stretch
SetsWeight & Reps
- 10s