Ben Berman

lift

P7sh

date
time
duration
1h 15m
sets
20 sets
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Workout card for P7sh. 20 sets across 6 exercises in 1h 15m: Overhead Press, Standing Cross-over High Reverse Fly, Lateral Raise, Overhead Triceps Extension, Incline Bench Press, and Crossover. Primary muscles: anterior delts, lateral delts, posterior delts, upper chest, mid chest, and triceps. Secondary muscles: upper traps, mid traps, lower traps, rhomboids, spinal erectors, lower chest, serratus anterior, biceps, forearm flexors, forearm extensors, abs, and obliques.

Overhead Press

  1. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    25 lb ×2 · 17 reps · Dumbbell + standing · 2 RIRPR: volume · reps
  2. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    30 lb ×2 · 7 reps · Dumbbell + standing · 1.5 RIR
  3. failureWith distinction.
    30 lb ×2 · 10 reps · Dumbbell + standing · failure
  4. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    30 lb ×2 · 9 reps · Dumbbell + standing · 1 RIR

Standing Cross-over High Reverse Fly

  1. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    15 lb ×2 · 7 reps · Cable · 1 RIRPR
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    10 lb ×2 · 9 reps · Cable · 1 RIRPR: reps
  3. failureWith distinction.
    10 lb ×2 · 8 reps · Cable · failure

Lateral Raise

  1. RPE 73 reps in reserve. RIR describes how many more reps you could have completed.
    5 lb ×2 · 10 reps · Dumbbell · 3 RIR
  2. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    10 lb ×2 · 16 reps · Dumbbell · 2 RIRPR: reps
  3. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    10 lb ×2 · 16 reps · Dumbbell · 2 RIR

Overhead Triceps Extension

  1. 0 lb · Cable
    incomplete
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    30 lb · 16 reps · Cable · 1 RIR
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    30 lb · 12 reps · Cable · 1 RIR
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    30 lb · 13 reps · Cable · 0.5 RIR

Incline Bench Press

  1. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    40 lb ×2 · 11 reps · Dumbbell · 0 RIR
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    40 lb ×2 · 10 reps · Dumbbell · 0.5 RIR
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    40 lb ×2 · 8 reps · Dumbbell · 0 RIR

Crossover

  1. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    25 lb ×2 · 13 reps · Cable · 1 RIRPR: volume
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    25 lb ×2 · 12 reps · Cable · 1 RIR
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    25 lb ×2 · 11 reps · Cable · 1 RIR

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