Ben Berman

lift

Afternoon Workout

date
time
duration
1h 06m
sets
27 sets
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Workout card for Afternoon Workout. 27 sets across 6 exercises in 1h 06m: Chin ups, Total Abdominal Crunch, Seated Bicep Curl, Pullover, Reverse Concentration Curls, and One Arm Bent-over Row. Primary muscles: lats, biceps, brachialis, and abs. Secondary muscles: posterior delts, mid traps, lower traps, rhomboids, spinal erectors, mid chest, serratus anterior, triceps, forearm flexors, forearm extensors, obliques, and hip flexors.

Chin ups

  1. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    0 lb · 9 reps · Bodyweight · 0.5 RIRPR: max load · reps
  2. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    0 lb · 6 reps · Bodyweight · 2 RIR
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    0 lb · 5 reps · Bodyweight · 0.5 RIR

Total Abdominal Crunch

  1. 85 lb · 10 reps · Historical Lever Total Abdominal Crunch
  2. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    115 lb · 13 reps · Historical Lever Total Abdominal Crunch · 2 RIR
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    115 lb · 12 reps · Historical Lever Total Abdominal Crunch · 1 RIR
  4. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    115 lb · 10 reps · Historical Lever Total Abdominal Crunch · 2 RIR

Seated Bicep Curl

  1. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    30 lb / side · 9 reps · Dumbbell · 1.5 RIR
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    30 lb / side · 9 reps · Dumbbell · 1 RIR
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    30 lb / side · 7 reps · Dumbbell · 0.5 RIR

Pullover

  1. 10 lb · 10 reps · Barbell
  2. 20 lb · 10 reps · Barbell
  3. RPE 73 reps in reserve. RIR describes how many more reps you could have completed.
    30 lb · 13 reps · Barbell · 3 RIRPR
  4. RPE 73 reps in reserve. RIR describes how many more reps you could have completed.
    35 lb · 10 reps · Barbell · 3 RIRPR: 1RM
  5. RPE 73 reps in reserve. RIR describes how many more reps you could have completed.
    40 lb · 10 reps · Barbell · 3 RIRPR: 1RM · volume
  6. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    40 lb · 16 reps · Barbell · 0.5 RIRPR
  7. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    45 lb · 12 reps · Barbell · 1.5 RIRPR: 1RM

Reverse Concentration Curls

  1. 5 lb · 10 reps · Dumbbell
  2. 10 lb · 8 reps · Dumbbell
  3. 20 lb · 4 reps · Dumbbell
  4. RPE 6.53.5 reps in reserve. RIR describes how many more reps you could have completed.
    15 lb · 10 reps · Dumbbell · 3.5 RIRPR
  5. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    20 lb · 10 reps · Dumbbell · 2 RIRPR: 1RM · volume
  6. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    20 lb · 10 reps · Dumbbell · 0.5 RIR

One Arm Bent-over Row

  1. 20 lb · 10 reps · Dumbbell
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    35 lb · 10 reps · Dumbbell · 1 RIRPR
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    35 lb · 10 reps · Dumbbell · 1 RIR
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    35 lb · 10 reps · Dumbbell · 0.5 RIR

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