Exercise 01
Dumbbell Romanian Deadlift
3 sets10Rest 75 sec
Cue: Hips back, lats on, smooth eccentric.
Open in JEFIT ↗Day 11 of 14
Day 11 • Strength
Strength Base B+
Backside + Pull Progression
Second pass through hinge day with small progression.
Upcoming40-45 min
Completion tracker
0 / 5 completed
Check off each exercise as you finish it. Once all 5 are done, this day flips to completed automatically.
Warm-up
- Repeat Day 6 warm-up
Coach note
If energy is low, repeat loads from Day 6 and just clean up technique.
Finisher
2 minutes easy walk and arm shakeout.
How to win today
- Show-up win: Finish the session in 40-45 min or less.
- Focus: Move with control and leave 1-2 gears in reserve.
- Exit cue: Finish feeling better than when you started.
Volume
5 exercises
Use this page as your checklist, then roll straight into the next day when this one feels automatic.
Today’s workout
Day 11 exercise flow
Exercise 03
Machine Lat Pulldown
3 sets10-12Rest 75 sec
Cue: Chest proud, elbows down and back.
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Exercise 04
Cable Rope Face Pull
3 sets12-15Rest 45 sec
Cue: Don’t turn it into a shrug.
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Exercise 05
Barbell Glute Bridge
2 sets12Rest 60 sec
Cue: Full glute lockout, short pause at top.
Open in JEFIT ↗