Ben Berman

lift

Sholdrz

date
time
duration
1h 35m
sets
22 sets
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Workout card for Sholdrz. 22 sets across 6 exercises in 1h 35m: Lateral Raise, Incline Bench Press, Incline Chest Fly, Total Abdominal Crunch, Overhead Triceps Extension, and Standing Cross-over High Reverse Fly. Primary muscles: lateral delts, posterior delts, upper chest, triceps, and abs. Secondary muscles: anterior delts, upper traps, mid traps, lower traps, rhomboids, mid chest, serratus anterior, biceps, forearm flexors, forearm extensors, obliques, and hip flexors.

Lateral Raise

  1. 0 lb ×2 · Dumbbell
    incomplete
  2. 10 lb ×2 · 8 reps · Dumbbell
  3. failureWith distinction.
    15 lb ×2 · 11 reps · Dumbbell · failure
  4. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    15 lb ×2 · 11 reps · Dumbbell · 0 RIR
  5. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    15 lb ×2 · 8 reps · Dumbbell · 0 RIR

Incline Bench Press

  1. 30 lb ×2 · 8 reps · Dumbbell
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    45 lb ×2 · 10 reps · Dumbbell · 1 RIR
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    45 lb ×2 · 9 reps · Dumbbell · 0.5 RIR
  4. failureWith distinction.
    45 lb ×2 · 7 reps · Dumbbell · failure

Incline Chest Fly

  1. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    20 lb ×2 · 8 reps · Dumbbell · 1 RIRPR
  2. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    20 lb ×2 · 10 reps · Dumbbell · 1.5 RIRPR

Total Abdominal Crunch

  1. 85 lb · 8 reps · Historical Lever Total Abdominal Crunch
  2. failureWith distinction.
    130 lb · 11 reps · Historical Lever Total Abdominal Crunch · failure
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    130 lb · 10 reps · Historical Lever Total Abdominal Crunch · 1 RIR
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    130 lb · 7 reps · Historical Lever Total Abdominal Crunch · 0.5 RIR
  5. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    115 lb · 10 reps · Historical Lever Total Abdominal Crunch · 2 RIR
  6. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    115 lb · 12 reps · Historical Lever Total Abdominal Crunch · 0.5 RIR

Overhead Triceps Extension

  1. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    40 lb · 12 reps · Cable · 0.5 RIRPR: 1RM
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    40 lb · 10 reps · Cable · 0 RIR
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    40 lb · 8 reps · Cable · 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 · 9 reps · Cable · 1 RIRPR: 1RM · volume
  2. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    15 lb ×2 · 10 reps · Cable · 1.5 RIRPR

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