Ben Berman

lift

Pull 4 Justin @ Life Time

date
time
duration
30m 00s
sets
25 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 Pull 4 Justin @ Life Time. 25 sets across 7 exercises in 30m 00s: Bent Over Row, Flexion Row, Vertical Traction, Drag Biceps Curl, Torso Rotation, Rear Delt Fly, and Face Pull. Primary muscles: posterior delts, mid traps, lats, spinal erectors, biceps, and obliques. Secondary muscles: lateral delts, upper traps, lower traps, rhomboids, brachialis, forearm flexors, abs, hamstrings, and glute max.

Bent Over Row

  1. 45 lb · 10 reps · Barbell
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    135 lb · 13 reps · Barbell · 0.5 RIRPR: 1RM · volume
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    135 lb · 9 reps · Barbell · 0 RIR
  4. failureWith distinction.
    115 lb · 11 reps · Barbell · failure
  5. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    115 lb · 7 reps · Barbell · 1.5 RIR

Flexion Row

  1. 85 lb · 8 reps · Cable
  2. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    120 lb · 11 reps · Cable · 2 RIR
  3. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    120 lb · 9 reps · Cable · 1.5 RIR
  4. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    120 lb · 9 reps · Cable · 1.5 RIR

Vertical Traction

  1. 105 lb · 8 reps · Historical Vertical Traction (Machine)
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    115 lb · 11 reps · Historical Vertical Traction (Machine) · 0.5 RIRPR: 1RM
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    115 lb · 11 reps · Historical Vertical Traction (Machine) · 1 RIR
  4. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    115 lb · 9 reps · Historical Vertical Traction (Machine) · 1 RIR

Drag Biceps Curl

  1. 45 lb · 4 reps · Barbell
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    55 lb · 10 reps · Barbell · 1 RIRPR: 1RM · volume
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    55 lb · 9 reps · Barbell · 0.5 RIR

Torso Rotation

  1. RPE 73 reps in reserve. RIR describes how many more reps you could have completed.
    30 lb · 16 reps · Cable · 3 RIRPR: reps
  2. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    50 lb · 16 reps · Cable · 1.5 RIRPR: 1RM · volume
  3. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    70 lb · 6 reps · Cable · 2 RIRPR: 1RM

Rear Delt Fly

  1. 20 lb · 6 reps · Historical Lever Seated Reverse Fly + sitting
  2. failureWith distinction.
    35 lb · 5 reps · Historical Lever Seated Reverse Fly + sitting · failure
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    30 lb · 8 reps · Historical Lever Seated Reverse Fly + sitting · 0.5 RIR
  4. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    25 lb · 5 reps · Historical Lever Seated Reverse Fly + sitting · 0 RIR

Face Pull

  1. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    40 lb · 16 reps · Cable · 2 RIRPR: reps
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    60 lb · 13 reps · Cable · 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