Ben Berman

lift

Pull Day @ Crunch W/ Josh

date
time
duration
58m 37s
sets
25 sets
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Workout card for Pull Day @ Crunch W/ Josh. 25 sets across 7 exercises in 58m 37s: Bent Over Row, Rear Delt Fly, Lateral Raise, Reverse Curl, Drag Biceps Curl, Wide-Grip Lat Pulldown, and Arnold Press. Primary muscles: anterior delts, lateral delts, posterior delts, mid traps, lats, biceps, and brachialis. Secondary muscles: upper traps, lower traps, rhomboids, spinal erectors, upper chest, serratus anterior, triceps, forearm flexors, forearm extensors, and hamstrings.

Bent Over Row

  1. 45 lb · 10 reps · Barbell
  2. 115 lb · 10 reps · Barbell
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    135 lb · 12 reps · Barbell · 0.5 RIRPR: 1RM · volume
  4. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    135 lb · 11 reps · Barbell · 1 RIR
  5. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    115 lb · 14 reps · Barbell · 0.5 RIR

Rear Delt Fly

  1. 40 lb · 10 reps · Historical Lever Seated Reverse Fly + sitting
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    115 lb · 12 reps · Historical Lever Seated Reverse Fly + sitting · 0.5 RIRPR: 1RM · volume
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    115 lb · 7 reps · Historical Lever Seated Reverse Fly + sitting · 0.5 RIR

Lateral Raise

  1. 30 lb · 10 reps · Historical lateral raise machine
  2. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    80 lb · 13 reps · Historical lateral raise machine · 2 RIRPR: 1RM · volume
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    90 lb · 10 reps · Historical lateral raise machine · 0.5 RIRPR: 1RM
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    90 lb · 10 reps · Historical lateral raise machine · 0.5 RIR
  5. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    65 lb · 15 reps · Historical lateral raise machine · 0.5 RIRPR: reps

Reverse Curl

  1. 25 lb · 10 reps · Barbell
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    45 lb · 9 reps · Barbell · 0.5 RIRPR
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    45 lb · 6 reps · Barbell · 0.5 RIR

Drag Biceps Curl

  1. failureWith distinction.
    45 lb · 11 reps · Barbell · failurePR
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    45 lb · 10 reps · Barbell · 0.5 RIR

Wide-Grip Lat Pulldown

  1. 0 lb · Cable
    incomplete
  2. 70 lb · 10 reps · Cable
  3. RPE 7.52.5 reps in reserve. RIR describes how many more reps you could have completed.
    100 lb · 12 reps · Cable · 2.5 RIR
  4. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    120 lb · 9 reps · Cable · 1 RIR

Arnold Press

  1. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    25 lb ×2 · 13 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 ×2 · 9 reps · Dumbbell · 1.5 RIR
  3. failureWith distinction.
    25 lb ×2 · 9 reps · Dumbbell · failure

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