Ben Berman

lift

Midday Workout

date
time
duration
1h 29m
sets
21 sets
share
share this workout

Select the text above to copy it — it already ends with this page's link.

save image
Workout card for Midday Workout. 21 sets across 6 exercises in 1h 29m: Incline Bench Press, Crossover (Upward), Overhead Press, Shrug, Overhead Triceps Extension, and Lateral Raise. Primary muscles: anterior delts, lateral delts, upper traps, upper chest, and triceps. Secondary muscles: posterior delts, mid traps, lower traps, rhomboids, spinal erectors, mid chest, serratus anterior, biceps, forearm flexors, abs, and obliques.

Incline Bench Press

  1. 85 lb · 10 reps · Smith machine
  2. 130 lb · 4 reps · Smith machine
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    145 lb · 5 reps · Smith machine · 0 RIR
  4. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    135 lb · 5 reps · Smith machine · 0 RIR
  5. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    130 lb · 7 reps · Smith machine · 0 RIR
  6. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    30 lb ×2 · 13 reps · Dumbbell · 0.5 RIRPR: reps
  7. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    40 lb ×2 · 5 reps · Dumbbell · 1.5 RIR
  8. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    30 lb ×2 · 10 reps · Dumbbell · 0 RIR

Crossover (Upward)

  1. 10 lb ×2 · 10 reps · Cable
  2. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    15 lb ×2 · 20 reps · Cable · 2 RIRPR
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    15 lb ×2 · 18 reps · Cable · 1 RIR
  4. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    15 lb ×2 · 16 reps · Cable · 1 RIR

Overhead Press

  1. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    25 lb ×2 · 9 reps · Dumbbell + standing · 1 RIRPR
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    25 lb ×2 · 8 reps · Dumbbell + standing · 0.5 RIR

Shrug

  1. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    75 lb ×2 · 21 reps · Dumbbell · 1 RIRPR
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    75 lb ×2 · 27 reps · Dumbbell · 0 RIRPR

Overhead Triceps Extension

  1. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    30 lb · 13 reps · Cable · 0.5 RIRPR: 1RM · volume
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    30 lb · 9 reps · Cable · 0.5 RIR
  3. failureWith distinction.
    30 lb · 6 reps · Cable · failure

Lateral Raise

  1. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    15 lb ×2 · 12 reps · Dumbbell · 0.5 RIR
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    15 lb ×2 · 9 reps · Dumbbell · 0.5 RIR

fitness

sign in

Sign in.

Sign in with Google to join the comments or open a private page shared with you.

continue with Google
theme