Ben Berman

lift

Midday Workout

date
time
duration
51m 16s
sets
19 sets
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Workout card for Midday Workout. 19 sets across 5 exercises in 51m 16s: Pull Up, Flexion Row, Face Pull, Incline Curl, and Farmer's Walk. Primary muscles: posterior delts, upper traps, lats, spinal erectors, biceps, and forearm flexors. Secondary muscles: anterior delts, mid traps, lower traps, rhomboids, brachialis, abs, obliques, quads, hamstrings, glute max, glute med, gastrocnemius, and soleus.

Pull Up

  1. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    0 lb · 8 reps · Bodyweight · 1 RIRPR
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    0 lb · 5 reps · Bodyweight · 0.5 RIR
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    0 lb · 3 reps · Bodyweight · 0.5 RIR

Flexion Row

  1. 50 lb · 5 reps · Cable
  2. 70 lb · 5 reps · Cable
  3. 100 lb · 3 reps · Cable
  4. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    120 lb · 9 reps · Cable · 1 RIRPR
  5. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    120 lb · 6 reps · Cable · 1.5 RIR
  6. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    110 lb · 6 reps · Cable · 1.5 RIR
  7. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    100 lb · 7 reps · Cable · 1.5 RIR

Face Pull

  1. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    55 lb · 12 reps · Cable · 2 RIRPR
  2. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    55 lb · 12 reps · Cable · 1.5 RIR
  3. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    55 lb · 10 reps · Cable · 2 RIR

Incline Curl

  1. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    30 lb / side · 7 reps · Dumbbell · 1.5 RIRPR
  2. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    30 lb / side · 6 reps · Dumbbell · 1.5 RIR
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    30 lb / side · 5 reps · Dumbbell · 1 RIR

Farmer's Walk

  1. 45 lb ×2 · 30 reps · DumbbellPR
  2. 45 lb ×2 · 37 reps · DumbbellPR
  3. 45 lb ×2 · 28 reps · Dumbbell

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