Ben Berman

lift

Midday Workout

date
time
duration
1h 25m
sets
28 sets
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Workout card for Midday Workout. 28 sets across 7 exercises in 1h 25m: Incline Bench Press, Crossover, Arnold Press, Total Abdominal Crunch, Overhead Triceps Extension, Lateral Raise, and Shrug. Primary muscles: anterior delts, lateral delts, upper traps, upper chest, mid chest, triceps, and abs. Secondary muscles: posterior delts, mid traps, lower traps, rhomboids, lower chest, serratus anterior, biceps, forearm flexors, obliques, and hip flexors.

Incline Bench Press

  1. 40 lb ×2 · 11 reps · Dumbbell
  2. 50 lb ×2 · 8 reps · Dumbbell
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    60 lb ×2 · 10 reps · Dumbbell · 1 RIRPR: volume
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    60 lb ×2 · 8 reps · Dumbbell · 0.5 RIR
  5. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    60 lb ×2 · 8 reps · Dumbbell · 0 RIR
  6. 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 RIR
  7. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    55 lb ×2 · 7 reps · Dumbbell · 1.5 RIR

Crossover

  1. 20 lb ×2 · 10 reps · Cable
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    25 lb ×2 · 10 reps · Cable · 1 RIR
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    25 lb ×2 · 11 reps · Cable · 1 RIR

Arnold Press

  1. 15 lb ×2 · 8 reps · Dumbbell
  2. failureWith distinction.
    20 lb ×2 · 10 reps · Dumbbell · failurePR
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    20 lb ×2 · 9 reps · Dumbbell · 0.5 RIR
  4. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    20 lb ×2 · 9 reps · Dumbbell · 0 RIR

Total Abdominal Crunch

  1. 85 lb · 10 reps · Historical Lever Total Abdominal Crunch
  2. RPE 7.52.5 reps in reserve. RIR describes how many more reps you could have completed.
    130 lb · 8 reps · Historical Lever Total Abdominal Crunch · 2.5 RIR
  3. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    130 lb · 8 reps · Historical Lever Total Abdominal Crunch · 2 RIR
  4. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    115 lb · 11 reps · Historical Lever Total Abdominal Crunch · 2 RIR
  5. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    115 lb · 10 reps · Historical Lever Total Abdominal Crunch · 1.5 RIR

Overhead Triceps Extension

  1. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    25 lb · 10 reps · Cable · 0.5 RIR
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    20 lb · 10 reps · Cable · 1 RIR
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    20 lb · 11 reps · Cable · 1 RIR

Lateral Raise

  1. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    15 lb ×2 · 8 reps · Dumbbell · 2 RIR
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    12.5 lb ×2 · 10 reps · Dumbbell · 1 RIR
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    12.5 lb ×2 · 10 reps · Dumbbell · 0.5 RIR

Shrug

  1. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    75 lb ×2 · 18 reps · Dumbbell · 1 RIRPR
  2. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    75 lb ×2 · 14 reps · Dumbbell · 2 RIR
  3. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    75 lb ×2 · 14 reps · Dumbbell · 2 RIR

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