Ben Berman

lift

Morning Workout

date
time
duration
1h 14m
sets
22 sets
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Workout card for Morning Workout. 22 sets across 7 exercises in 1h 14m: Bench Press, Incline Bench Press, Arnold Press, Overhead Triceps Extension, Lateral Raise, Decline Crunch, and Chest Dip. Primary muscles: anterior delts, lateral delts, upper chest, mid chest, lower chest, triceps, and abs. Secondary muscles: posterior delts, upper traps, lower traps, lats, serratus anterior, forearm flexors, obliques, and hip flexors.

Bench Press

  1. 45 lb · 10 reps · Barbell
  2. 135 lb · 6 reps · Barbell
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    150 lb · 9 reps · Barbell · 0.5 RIRPR
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    150 lb · 5 reps · Barbell · 0.5 RIR
  5. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    140 lb · 6 reps · Barbell · 0.5 RIR

Incline Bench Press

  1. 20 lb ×2 · 8 reps · Dumbbell
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    40 lb ×2 · 8 reps · Dumbbell · 1 RIR
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    40 lb ×2 · 6 reps · Dumbbell · 1 RIR

Arnold Press

  1. 10 lb ×2 · 10 reps · Dumbbell
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    20 lb ×2 · 10 reps · Dumbbell · 1 RIR
  3. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    20 lb ×2 · 10 reps · Dumbbell · 2 RIR
  4. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    15 lb ×2 · 12 reps · Dumbbell · 1 RIRPR: reps

Overhead Triceps Extension

  1. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    27.5 lb · 13 reps · Cable · 1 RIRPR: 1RM · volume
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    30.5 lb · 9 reps · Cable · 0.5 RIRPR: 1RM
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    25.5 lb · 8 reps · Cable · 0.5 RIR

Lateral Raise

  1. 20 lb · 10 reps · Historical lateral raise machine
  2. 50 lb · 14 reps · Historical lateral raise machinePR
  3. 60 lb · 11 reps · Historical lateral raise machinePR: 1RM

Decline Crunch

  1. 20 lb · 16 reps · Historical unspecified equipmentPR
  2. 20 lb · 15 reps · Historical unspecified equipment

Chest Dip

  1. -70 lb · 8 reps · Assisted dip machinePR: reps
  2. -70 lb · 9 reps · Assisted dip machinePR: reps

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