Ben Berman

lift

Midday Workout

date
time
duration
54m 35s
sets
20 sets
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Workout card for Midday Workout. 20 sets across 5 exercises in 54m 35s: Incline Bench Press, Crossover, Overhead Triceps Extension, Lateral Raise, and Total Abdominal Crunch. Primary muscles: lateral delts, upper chest, mid chest, triceps, and abs. Secondary muscles: anterior delts, posterior delts, upper traps, lower chest, serratus anterior, biceps, forearm flexors, obliques, and hip flexors.

Incline Bench Press

  1. 20 lb ×2 · 10 reps · Dumbbell
  2. 30 lb ×2 · 8 reps · Dumbbell
  3. 40 lb ×2 · 4 reps · Dumbbell
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    60 lb ×2 · 7 reps · Dumbbell · 0.5 RIRPR
  5. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    60 lb ×2 · 5 reps · Dumbbell · 0.5 RIR
  6. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    55 lb ×2 · 5 reps · Dumbbell · 0 RIR
  7. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    30 lb ×2 · 9 reps · Dumbbell · 1.5 RIRPR: reps
  8. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    30 lb ×2 · 10 reps · Dumbbell · 2 RIRPR: reps
  9. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    30 lb ×2 · 10 reps · Dumbbell · 2 RIR

Crossover

  1. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    20 lb ×2 · 9 reps · Cable · 1.5 RIRPR
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    20 lb ×2 · 8 reps · Cable · 1 RIR

Overhead Triceps Extension

  1. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    20 lb · 15 reps · Cable · 1 RIRPR
  2. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    25 lb · 6 reps · Cable · 1.5 RIRPR: max load
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    25 lb · 6 reps · Cable · 1 RIR

Lateral Raise

  1. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    15 lb ×2 · 8 reps · Dumbbell · 0.5 RIRPR
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    12.5 lb ×2 · 7 reps · Dumbbell · 1 RIR
  3. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    12.5 lb ×2 · 7 reps · Dumbbell · 2 RIR

Total Abdominal Crunch

  1. 100 lb · 4 reps · Historical Lever Total Abdominal Crunch
  2. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    130 lb · 6 reps · Historical Lever Total Abdominal Crunch · 1.5 RIRPR
  3. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    130 lb · 5 reps · Historical Lever Total Abdominal Crunch · 2 RIR

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