Ben Berman

lift

Still Sick?

date
time
duration
1h 36m
sets
21 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 Still Sick?. 21 sets across 5 exercises in 1h 36m: Pull Up (Parallel Grip), Face Pull, Seated Pullover, Lateral Raise, and Total Abdominal Crunch. Primary muscles: lateral delts, posterior delts, lats, and abs. Secondary muscles: anterior delts, upper traps, mid traps, lower traps, rhomboids, lower chest, serratus anterior, biceps, brachialis, triceps, forearm flexors, obliques, 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 RIR
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    0 lb · 8 reps · Bodyweight · 0 RIR
  3. failureWith distinction.
    0 lb · 5 reps · Bodyweight · failure

Face Pull

  1. 40 lb · 10 reps · Cable
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    70 lb · 12 reps · Cable · 1 RIR
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    70 lb · 12 reps · Cable · 0.5 RIR
  4. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    70 lb · 10 reps · Cable · 1.5 RIR

Seated Pullover

  1. 20 lb · 10 reps · Cable
  2. 40 lb · 10 reps · Cable
  3. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    60 lb · 15 reps · Cable · 2 RIRPR
  4. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    70 lb · 7 reps · Cable · 2 RIRPR: max load
  5. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    60 lb · 14 reps · Cable · 1 RIR

Lateral Raise

  1. RPE 73 reps in reserve. RIR describes how many more reps you could have completed.
    10 lb ×2 · 10 reps · Dumbbell · 3 RIR
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    15 lb ×2 · 11 reps · Dumbbell · 0.5 RIR
  3. failureWith distinction.
    15 lb ×2 · 8 reps · Dumbbell · failure
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    10 lb ×2 · 13 reps · Dumbbell · 0.5 RIR
  5. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    10 lb ×2 · 14 reps · Dumbbell · 0.5 RIR

Total Abdominal Crunch

  1. 70 lb · 8 reps · Historical Lever Total Abdominal Crunch
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    137.5 lb · 10 reps · Historical Lever Total Abdominal Crunch · 0 RIRPR: max load
  3. failureWith distinction.
    137.5 lb · 7 reps · Historical Lever Total Abdominal Crunch · failure
  4. failureWith distinction.
    130 lb · 5 reps · Historical Lever Total Abdominal Crunch · failure

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