Ben Berman

lift

Arms Only Sneak Night Lift

date
time
duration
30m 00s
sets
11 sets
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Workout card for Arms Only Sneak Night Lift. 11 sets across 3 exercises in 30m 00s: Overhead Triceps Extension, Seated Bicep Curl, and Wrist Curl. Primary muscles: biceps, triceps, and forearm flexors. Secondary muscles: anterior delts and brachialis.

Overhead Triceps Extension

  1. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    30 lb · 9 reps · Cable · 1.5 RIR
  2. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    25 lb · 14 reps · Cable · 1.5 RIR
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    25 lb · 12 reps · Cable · 0.5 RIR
  4. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    25 lb · 14 reps · Cable · 1.5 RIR

Seated Bicep Curl

  1. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    25 lb / side · 14 reps · Dumbbell · 1 RIRPR: volume · reps
  2. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    25 lb / side · 10 reps · Dumbbell · 1.5 RIR
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    25 lb / side · 10 reps · Dumbbell · 0.5 RIR
  4. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    30 lb / side · 9 reps · Dumbbell · 1 RIR

Wrist Curl

  1. 12.5 lb / side · 8 reps · Dumbbell
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    20 lb / side · 9 reps · Dumbbell · 1 RIRPR
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    15 lb / side · 9 reps · Dumbbell · 1 RIR

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