Ben Berman

lift

Glutenous

date
time
duration
1h 19m
sets
17 sets
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Workout card for Glutenous. 17 sets across 5 exercises in 1h 19m: Deficit Split Squat, Deficit Sumo Deadlift, Hip Abduction, Overhead Press, and Lying Single Leg Curl. Primary muscles: anterior delts, spinal erectors, quads, hamstrings, glute max, and glute med. Secondary muscles: lateral delts, upper traps, lower traps, lats, upper chest, serratus anterior, triceps, forearm flexors, abs, obliques, adductors, gastrocnemius, and soleus.

Deficit Split Squat

  1. 45 lb · 8 reps · Smith machine
  2. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    65 lb · 10 reps · Smith machine · 2 RIRPR
  3. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    95 lb · 7 reps · Smith machine · 1.5 RIRPR: 1RM · volume
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    95 lb · 6 reps · Smith machine · 0.5 RIR

Deficit Sumo Deadlift

  1. 45 lb · 10 reps · Barbell
  2. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    135 lb · 10 reps · Barbell · 1.5 RIRPR
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    135 lb · 9 reps · Barbell · 1 RIR
  4. RPE 7.52.5 reps in reserve. RIR describes how many more reps you could have completed.
    135 lb · 6 reps · Barbell · 2.5 RIR

Hip Abduction

  1. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    112.5 lb · 15 reps · Outer Thigh Machine · 1 RIR
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    112.5 lb · 17 reps · Outer Thigh Machine · 1 RIR
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    112.5 lb · 14 reps · Outer Thigh Machine · 1 RIR

Overhead Press

  1. 45 lb · 10 reps · Barbell + sitting
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    70 lb · 8 reps · Barbell + sitting · 0.5 RIR
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    70 lb · 6 reps · Barbell + sitting · 0.5 RIR
  4. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    60 lb · 8 reps · Barbell + sitting · 1 RIR

Lying Single Leg Curl

  1. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    30 lb · 8 reps · Historical Lever Lying Single Leg Curl · 1.5 RIRPR
  2. failureWith distinction.
    30 lb · 6 reps · Historical Lever Lying Single Leg Curl · failure

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