Ben Berman

lift

Afternoon Workout

date
time
duration
2h 28m
sets
18 sets
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Workout card for Afternoon Workout. 18 sets across 5 exercises in 2h 28m: Deadlift, Chest-Supported Row, Face Pull, Bicep Twist Curl, and Wide-Grip Lat Pulldown. Primary muscles: posterior delts, lats, spinal erectors, biceps, hamstrings, and glute max. Secondary muscles: upper traps, mid traps, lower traps, rhomboids, brachialis, forearm flexors, abs, and quads.

Deadlift

  1. 85 lb · 8 reps · Barbell
  2. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    175 lb · 13 reps · Barbell · 1.5 RIRPR: reps
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    205 lb · 8 reps · Barbell · 0.5 RIRPR: max load

Chest-Supported Row

  1. 90 lb · 10 reps · Plate-loaded chest-supported row
  2. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    140 lb · 10 reps · Plate-loaded chest-supported row · 2 RIRPR
  3. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    140 lb · 10 reps · Plate-loaded chest-supported row · 1.5 RIR
  4. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    140 lb · 12 reps · Plate-loaded chest-supported row · 1 RIRPR

Face Pull

  1. 15 lb · 10 reps · Cable
  2. 42.5 lb · 8 reps · Cable
  3. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    65 lb · 11 reps · Cable · 2 RIR
  4. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    65 lb · 10 reps · Cable · 2 RIR
  5. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    65 lb · 9 reps · Cable · 1.5 RIR

Bicep Twist Curl

  1. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    42.5 lb · 11 reps · Cable · 1 RIR
  2. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    42.5 lb · 11 reps · Cable · 1.5 RIR
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    35 lb · 17 reps · Cable · 0.5 RIRPR: volume · reps

Wide-Grip Lat Pulldown

  1. 120 lb · 7 reps · Cable
  2. 120 lb · 8 reps · Cable
  3. 75 lb · 10 reps · Cable

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