Emily Clements
Sep 2, 2026, 8:02 AM
1. Back and posterior chain
Duration
42m
Volume
6,520.8 kg
Romanian Deadlift (Barbell)
SetsWeight & Reps
- 140kg x 12 reps
- 250kg x 12 reps
- 352.5kg x 10 reps
- 452.5kg x 10 reps
Pull Up (Assisted)
SetsWeight & Reps
- 120kg x 8 reps
- 220kg x 6 reps
- 320kg x 5 reps
- 420kg x 5 reps
Dumbbell Row
SetsWeight & Reps
- 120kg x 10 reps
- 220kg x 10 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
- 331.8kg x 8 reps
- 431.8kg x 12 reps
Rear Delt Reverse Fly (Dumbbell)
SetsWeight & Reps
- 16kg x 12 reps
- 26kg x 12 reps
- 36kg x 12 reps
- 46kg x 12 reps
Bicep Curl (Cable)
SetsWeight & Reps
- 113.6kg x 12 reps
- 218.1kg x 12 reps
- 322.7kg x 12 reps