Ben Berman

lift

P7ll

date
time
duration
46m 30s
sets
18 sets
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Workout card for P7ll. 18 sets across 6 exercises in 46m 30s: Pull Up (Parallel Grip), Face Pull, Pulldown Bicep Curl, Total Abdominal Crunch, Torso Rotation, and Chest-Supported Row. Primary muscles: posterior delts, lats, biceps, abs, and obliques. Secondary muscles: upper traps, mid traps, lower traps, rhomboids, spinal erectors, brachialis, forearm flexors, and hip flexors.

Pull Up (Parallel Grip)

  1. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    0 lb · 11 reps · Bodyweight · 0 RIRPR: max load · reps
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    0 lb · 6 reps · Bodyweight · 0 RIR
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    0 lb · 5 reps · Bodyweight · 0.5 RIR

Face Pull

  1. 40 lb · 6 reps · Cable
  2. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    65 lb · 12 reps · Cable · 1.5 RIR
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    65 lb · 11 reps · Cable · 0.5 RIR
  4. RPE 7.52.5 reps in reserve. RIR describes how many more reps you could have completed.
    65 lb · 8 reps · Cable · 2.5 RIR

Pulldown Bicep Curl

  1. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    30 lb · 11 reps · Cable · 2 RIRPR
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    30 lb · 15 reps · Cable · 0.5 RIRPR
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    40 lb · 10 reps · Cable · 0.5 RIRPR: 1RM

Total Abdominal Crunch

  1. 70 lb · 8 reps · Historical Lever Total Abdominal Crunch
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    115 lb · 15 reps · Historical Lever Total Abdominal Crunch · 0.5 RIRPR: volume
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    115 lb · 10 reps · Historical Lever Total Abdominal Crunch · 0.5 RIR
  4. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    105 lb · 8 reps · Historical Lever Total Abdominal Crunch · 1 RIR

Torso Rotation

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

Chest-Supported Row

  1. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    80 lb · 13 reps · Historical unspecified equipment · 1.5 RIR
  2. RPE 7.52.5 reps in reserve. RIR describes how many more reps you could have completed.
    80 lb · 10 reps · Historical unspecified equipment · 2.5 RIR

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