Emily Clements
Aug 25, 2026, 8:28 AM
1. Back and posterior chain
Duration
50m
Volume
5,966.9 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 5 reps
- 445kg x 4 reps
Dumbbell Row
SetsWeight & Reps
- 120kg x 12 reps
- 220kg x 12 reps
- 320kg x 10 reps
- 420kg x 10 reps
- 520kg x 10 reps
- 620kg x 10 reps
Straight Arm Lat Pulldown (Cable)
SetsWeight & Reps
- 122.7kg x 12 reps
- 227.2kg x 12 reps
- 327.2kg x 12 reps
- 427.2kg x 12 reps
Rear Delt Reverse Fly (Dumbbell)
SetsWeight & Reps
- 28kg x 12 reps
- 38kg x 12 reps
- 16kg x 12 reps
Bicep Curl (Cable)
SetsWeight & Reps
- 113.6kg x 12 reps
- 213.6kg x 12 reps
- 313.6kg x 12 reps