Ben Berman

lift

Morning Workout

date
time
duration
24m 48s
sets
16 sets
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Workout card for Morning Workout. 16 sets across 5 exercises in 24m 48s: Incline Bench Press, Arnold Press, Crossover, Lateral Raise, and Shrug. Primary muscles: anterior delts, lateral delts, upper traps, upper chest, and mid chest. Secondary muscles: posterior delts, mid traps, lower traps, rhomboids, lower chest, serratus anterior, biceps, triceps, and forearm flexors.

Incline Bench Press

  1. 70 lb · 10 reps · Smith machine
  2. 100 lb · 6 reps · Smith machine
  3. 130 lb · 9 reps · Smith machinePR
  4. 130 lb · 6 reps · Smith machine
  5. 115 lb · 4 reps · Smith machine

Arnold Press

  1. 15 lb ×2 · 8 reps · Dumbbell
  2. 20 lb ×2 · 8 reps · DumbbellPR
  3. 20 lb ×2 · 8 reps · Dumbbell

Crossover

  1. 20 lb ×2 · 15 reps · CablePR
  2. 20 lb ×2 · 13 reps · Cable
  3. 20 lb ×2 · 10 reps · Cable

Lateral Raise

  1. 15 lb ×2 · 14 reps · DumbbellPR
  2. 12.5 lb ×2 · 10 reps · Dumbbell
  3. 12.5 lb ×2 · 10 reps · Dumbbell

Shrug

  1. 75 lb ×2 · 14 reps · DumbbellPR
  2. 75 lb ×2 · 12 reps · Dumbbell

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