Emily Clements
Sep 7, 2026, 5:40 AM
3. Upper body
Duration
47m
Volume
6,304.4 kg
Chest Press (Machine)
SetsWeight & Reps
- 120kg x 12 reps
- 220kg x 12 reps
- 325kg x 10 reps
- 425kg x 10 reps
Single Arm Cable Row
SetsWeight & Reps
- 115kg x 12 reps
- 215kg x 12 reps
- 315kg x 12 reps
- 415kg x 12 reps
- 515kg x 12 reps
- 615kg 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
- 131.8kg x 12 reps
- 231.8kg x 12 reps
- 331.8kg x 12 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
- 118.1kg 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
- 513.6kg x 12 reps
- 613.6kg x 12 reps
Dead Hang Stretch
SetsWeight & Reps
- 10s