Ben Berman

lift

Boulder Shoulders With Yehoshua

date
time
duration
1h 32m
sets
22 sets
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Workout card for Boulder Shoulders With Yehoshua. 22 sets across 5 exercises in 1h 32m: Overhead Press, Lateral Raise, Overhead Triceps Extension, Rear Delt Fly, and Incline Bench Press. Primary muscles: anterior delts, lateral delts, posterior delts, upper chest, and triceps. Secondary muscles: upper traps, mid traps, lower traps, rhomboids, spinal erectors, mid chest, serratus anterior, forearm flexors, abs, and obliques.

Overhead Press

  1. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    30 lb ×2 · 12 reps · Dumbbell + standing · 0 RIR
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    30 lb ×2 · 10 reps · Dumbbell + standing · 0.5 RIR
  3. failureWith distinction.
    30 lb ×2 · 9 reps · Dumbbell + standing · failure

Lateral Raise

  1. 7.5 lb ×2 · 7 reps · Dumbbell
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    12.5 lb ×2 · 13 reps · Dumbbell · 0 RIR
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    12.5 lb ×2 · 10 reps · Dumbbell · 1 RIR
  4. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    12.5 lb ×2 · 9 reps · Dumbbell · 0 RIR
  5. 65 lb · 6 reps · Historical lateral raise machine
  6. failureWith distinction.
    95 lb · 9 reps · Historical lateral raise machine · failurePR: 1RM
  7. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    95 lb · 7 reps · Historical lateral raise machine · 0 RIR
  8. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    85 lb · 7 reps · Historical lateral raise machine · 0 RIR

Overhead Triceps Extension

  1. 20 lb · 8 reps · Cable
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    37 lb · 13 reps · Cable · 0.5 RIRPR: 1RM · volume
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    37 lb · 9 reps · Cable · 1 RIR
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    37 lb · 11 reps · Cable · 0.5 RIR
  5. failureWith distinction.
    37 lb · 5 reps · Cable · failure

Rear Delt Fly

  1. 40 lb · 10 reps · Historical Lever Seated Reverse Fly + sitting
  2. RPE 7.52.5 reps in reserve. RIR describes how many more reps you could have completed.
    70 lb · 14 reps · Historical Lever Seated Reverse Fly + sitting · 2.5 RIRPR: reps
  3. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    85 lb · 13 reps · Historical Lever Seated Reverse Fly + sitting · 1.5 RIR
  4. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    85 lb · 11 reps · Historical Lever Seated Reverse Fly + sitting · 1 RIR

Incline Bench Press

  1. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    100 lb · 10 reps · Historical Lever Incline Chest Press · 2 RIRPR
  2. 100 lb · 6 reps · Historical Lever Incline Chest Press

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