Ben Berman

lift

M. A. S. S.

date
time
duration
2h 03m
sets
32 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 M. A. S. S.. 32 sets across 8 exercises in 2h 03m: Leg Press, Overhead Press, Incline Bench Press, Overhead Triceps Extension, Lateral Raise, Triceps Press, Standing Calf Raise, and Decline Crunch. Primary muscles: anterior delts, lateral delts, upper chest, triceps, abs, quads, and gastrocnemius. Secondary muscles: posterior delts, upper traps, lower traps, spinal erectors, mid chest, lower chest, serratus anterior, forearm flexors, obliques, hip flexors, hamstrings, adductors, glute max, and soleus.

Leg Press

  1. 50 lb · 10 reps · 45° sled leg press
  2. 140 lb · 6 reps · 45° sled leg press
  3. RPE 7.52.5 reps in reserve. RIR describes how many more reps you could have completed.
    180 lb · 10 reps · 45° sled leg press · 2.5 RIRPR
  4. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    180 lb · 13 reps · 45° sled leg press · 1.5 RIRPR
  5. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    180 lb · 17 reps · 45° sled leg press · 1 RIRPR
  6. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    180 lb · 10 reps · 45° sled leg press · 1 RIR

Overhead Press

  1. 45 lb · 10 reps · Barbell + sitting
  2. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    70 lb · 9 reps · Barbell + sitting · 1.5 RIR
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    70 lb · 6 reps · Barbell + sitting · 0 RIR
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    60 lb · 7 reps · Barbell + sitting · 0.5 RIR
  5. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    55 lb · 10 reps · Barbell + sitting · 0.5 RIR
  6. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    55 lb · 9 reps · Barbell + sitting · 0.5 RIR

Incline Bench Press

  1. 50 lb · 6 reps · Historical Lever Incline Chest Press
  2. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    90 lb · 12 reps · Historical Lever Incline Chest Press · 1.5 RIRPR: volume · reps
  3. failureWith distinction.
    90 lb · 12 reps · Historical Lever Incline Chest Press · failure

Overhead Triceps Extension

  1. 20 lb · 10 reps · Cable
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    42.5 lb · 11 reps · Cable · 0.5 RIR
  3. failureWith distinction.
    42.5 lb · 8 reps · Cable · failure
  4. failureWith distinction.
    42.5 lb · 9 reps · Cable · failure

Lateral Raise

  1. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    15 lb ×2 · 10 reps · Dumbbell · 0.5 RIR
  2. failureWith distinction.
    15 lb ×2 · 8 reps · Dumbbell · failure
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    10 lb ×2 · 10 reps · Dumbbell · 0 RIR
  4. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    9 lb ×2 · 12 reps · Dumbbell · 1 RIR

Triceps Press

  1. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    145 lb · 15 reps · Historical Triceps Press (Machine) · 1 RIRPR
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    145 lb · 12 reps · Historical Triceps Press (Machine) · 1 RIR
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    145 lb · 10 reps · Historical Triceps Press (Machine) · 0.5 RIR

Standing Calf Raise

  1. 240 lb · 10 reps · Historical Lever Standing Calf Raise
  2. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    280 lb · 12 reps · Historical Lever Standing Calf Raise · 1.5 RIRPR: 1RM
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    280 lb · 12 reps · Historical Lever Standing Calf Raise · 0.5 RIR

Decline Crunch

  1. 0 lb · 10 reps · Historical unspecified equipment
  2. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    25 lb · 13 reps · Historical unspecified equipment · 1.5 RIR
  3. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    25 lb · 10 reps · Historical unspecified equipment · 1.5 RIR

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