Ben Berman

lift

Midday Workout

date
time
duration
50m 56s
sets
27 sets
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Workout card for Midday Workout. 27 sets across 7 exercises in 50m 56s: Incline Bench Press, Overhead Press, Crossover, Chest Fly, Triceps Dip, One Arm Triceps Extension, and Lateral Raise. Primary muscles: anterior delts, lateral delts, upper chest, mid chest, and triceps. Secondary muscles: posterior delts, upper traps, lower traps, spinal erectors, lower chest, serratus anterior, biceps, forearm flexors, forearm extensors, abs, and obliques.

Incline Bench Press

  1. 65 lb · 10 reps · Smith machine
  2. 135 lb · 6 reps · Smith machine
  3. 155 lb · 4 reps · Smith machine
  4. failureWith distinction.
    165 lb · 7 reps · Smith machine · failurePR: 1RM
  5. failureWith distinction.
    165 lb · 4 reps · Smith machine · failure
  6. failureWith distinction.
    155 lb · 5 reps · Smith machine · failure
  7. 27.5 lb ×2 · 6 reps · Dumbbell
  8. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    37.5 lb ×2 · 9 reps · Dumbbell · 1 RIR
  9. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    37.5 lb ×2 · 9 reps · Dumbbell · 1 RIR
  10. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    37.5 lb ×2 · 10 reps · Dumbbell · 1 RIR
  11. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    37.5 lb ×2 · 8 reps · Dumbbell · 1.5 RIR

Overhead Press

  1. 45 lb · 6 reps · Barbell + sitting
  2. 65 lb · 6 reps · Barbell + sittingPR
  3. 75 lb · 2 reps · Barbell + sittingPR: 1RM

Crossover

  1. 15 lb ×2 · 8 reps · Cable
  2. 25 lb ×2 · 12 reps · Cable

Chest Fly

  1. RPE 73 reps in reserve. RIR describes how many more reps you could have completed.
    70 lb · 10 reps · Historical Lever Pec Deck Fly · 3 RIRPR
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    90 lb · 9 reps · Historical Lever Pec Deck Fly · 0.5 RIRPR: 1RM · volume

Triceps Dip

  1. -85 lb · 4 reps · Assisted dip machine
  2. failureWith distinction.
    -70 lb · 9 reps · Assisted dip machine · failurePR: reps
  3. failureWith distinction.
    -70 lb · 5 reps · Assisted dip machine · failure

One Arm Triceps Extension

  1. failureWith distinction.
    15 lb · 9 reps · Cable · failurePR
  2. failureWith distinction.
    15 lb · 6 reps · Cable · failure

Lateral Raise

  1. 10 lb ×2 · 10 reps · Dumbbell
  2. failureWith distinction.
    15 lb ×2 · 15 reps · Dumbbell · failurePR
  3. failureWith distinction.
    15 lb ×2 · 9 reps · Dumbbell · failure
  4. failureWith distinction.
    15 lb ×2 · 11 reps · Dumbbell · failure

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