Ben Berman

lift

Pu77

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 Pu77. 21 sets across 7 exercises in 1h 36m: Pull Up (Parallel Grip), One Arm Bent-over Row, Pulldown Bicep Curl, Lat Pull-around, Lat Pulldown (Single Arm), Standing Cross-over High Reverse Fly, and Wrist Curl. Primary muscles: posterior delts, lats, biceps, and forearm flexors. Secondary muscles: lateral delts, mid traps, lower traps, rhomboids, spinal erectors, brachialis, forearm extensors, abs, and obliques.

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 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    0 lb · 7 reps · Bodyweight · 0.5 RIR
  3. failureWith distinction.
    0 lb · 7 reps · Bodyweight · failure
  4. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    0 lb · 5 reps · Bodyweight · 0 RIR

One Arm Bent-over Row

  1. 30 lb · 6 reps · Dumbbell
  2. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    45 lb · 14 reps · Dumbbell · 1.5 RIRPR: volume · reps
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    45 lb · 12 reps · Dumbbell · 1 RIR
  4. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    45 lb · 11 reps · Dumbbell · 1.5 RIR

Pulldown Bicep Curl

  1. 20 lb · 10 reps · Cable
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    50 lb · 12 reps · Cable · 1 RIR
  3. failureWith distinction.
    50 lb · 10 reps · Cable · failure
  4. failureWith distinction.
    50 lb · 11 reps · Cable · failure

Lat Pull-around

  1. 20 lb · 10 reps · Cable
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    45 lb · 12 reps · Cable · 0.5 RIR
  3. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    45 lb · 10 reps · Cable · 1.5 RIR

Lat Pulldown (Single Arm)

  1. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    40 lb · 12 reps · Cable · 1.5 RIRPR

Standing Cross-over High Reverse Fly

  1. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    10 lb ×2 · 14 reps · Cable · 1.5 RIRPR: reps
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    15 lb ×2 · 8 reps · Cable · 0.5 RIR
  3. failureWith distinction.
    15 lb ×2 · 7 reps · Cable · failure

Wrist Curl

  1. 12.5 lb / side · 10 reps · Dumbbell
  2. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    15 lb / side · 15 reps · Dumbbell · 2 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