Ben Berman

lift

Afternoon Workout

date
time
duration
1h 06m
sets
27 sets
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Chin ups

3 sets

7 volume points

  1. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    0 lbs × 9PR: reps
  2. RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    0 lbs × 6
  3. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    0 lbs × 5

Lever Total Abdominal Crunch

4 sets

12 volume points

  1. 04
    85 lbs × 10
  2. RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    115 lbs × 13
  3. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    115 lbs × 12
  4. RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    115 lbs × 10

Seated Bicep Curl

3 sets

8 volume points

  1. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    30 lbs × 9
  2. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    30 lbs × 9
  3. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    30 lbs × 7

Pullover

7 sets

14 volume points

  1. 11
    10 lbs × 10PR
  2. 12
    20 lbs × 10PR: 1RM · volume
  3. RPE 7Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    30 lbs × 13PR
  4. RPE 7Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    35 lbs × 10PR: 1RM
  5. RPE 7Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    40 lbs × 10PR: 1RM · volume
  6. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    40 lbs × 16PR: 1RM · volume · reps
  7. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    45 lbs × 12PR: 1RM

Reverse Concentration Curls

6 sets

13 volume points

  1. 18
    5 lbs × 10PR
  2. 19
    10 lbs × 8PR: 1RM · volume
  3. 20
    20 lbs × 4PR: 1RM
  4. RPE 6.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    15 lbs × 10PR: volume
  5. RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    20 lbs × 10PR: 1RM · volume
  6. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    20 lbs × 10

Bent Over One Arm Row (Dumbbell)

4 sets

12 volume points

  1. 24
    20 lbs × 10PR
  2. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    35 lbs × 10PR: 1RM · volume
  3. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    35 lbs × 10
  4. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    35 lbs × 10

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