Ben Berman

lift

Barbells For The Bar Belles

date
time
duration
1h 11m
sets
23 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 Barbells For The Bar Belles. 23 sets across 6 exercises in 1h 11m: Bench Press, Overhead Press, Squat, Overhead Triceps Extension, Chest Fly, and Triceps Dip. Primary muscles: anterior delts, mid chest, triceps, quads, and glute max. Secondary muscles: lateral delts, upper traps, lower traps, spinal erectors, upper chest, lower chest, serratus anterior, forearm flexors, abs, obliques, hamstrings, adductors, glute med, and gastrocnemius.

Bench Press

  1. 45 lb · 10 reps · Cambered bar
  2. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    135 lb · 8 reps · Cambered bar · 2 RIR
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    135 lb · 8 reps · Cambered bar · 1 RIR
  4. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    135 lb · 5 reps · Cambered bar · 1.5 RIR
  5. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    135 lb · 5 reps · Cambered bar · 1 RIR

Overhead Press

  1. 45 lb · 8 reps · Barbell + sitting
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    85 lb · 5 reps · Barbell + sitting · 0 RIR
  3. failureWith distinction.
    65 lb · 7 reps · Barbell + sitting · failure
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    65 lb · 5 reps · Barbell + sitting · 0.5 RIR
  5. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    55 lb · 7 reps · Barbell + sitting · 0.5 RIR

Squat

  1. 45 lb · 10 reps · Barbell
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    185 lb · 6 reps · Barbell · 0.5 RIRPR: 1RM
  3. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    175 lb · 4 reps · Barbell · 2 RIR
  4. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    155 lb · 7 reps · Barbell · 1.5 RIR
  5. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    155 lb · 8 reps · Barbell · 1 RIR
  6. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    155 lb · 5 reps · Barbell · 1.5 RIR

Overhead Triceps Extension

  1. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    35 lb · 12 reps · Cable · 0.5 RIRPR: 1RM · volume
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    35 lb · 10 reps · Cable · 0 RIR
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    35 lb · 6 reps · Cable · 0 RIR

Chest Fly

  1. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    30 lb · 15 reps · Historical Lever Pec Deck Fly · 1 RIRPR: reps
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    40 lb · 8 reps · Historical Lever Pec Deck Fly · 0.5 RIR

Triceps Dip

  1. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    0 lb · 5 reps · Assisted dip machine · 0.5 RIRPR: 1RM · volume
  2. -45 lb · 6 reps · Assisted dip machine

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