Ben Berman

lift

Curls 4 The Squirrels

date
time
duration
1h 11m
sets
26 sets
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Workout card for Curls 4 The Squirrels. 26 sets across 8 exercises in 1h 11m: Squat, Wide-Grip Lat Pulldown, Chest-Supported Row, Rear Delt Fly, Drag Biceps Curl, Hanging Leg Raise, Reverse Concentration Curls, and Pull Up (Parallel Grip). Primary muscles: posterior delts, lats, biceps, brachialis, abs, hip flexors, quads, and glute max. Secondary muscles: lateral delts, mid traps, lower traps, rhomboids, spinal erectors, forearm flexors, forearm extensors, obliques, hamstrings, adductors, glute med, and gastrocnemius.

Squat

  1. 45 lb · 10 reps · Barbell
  2. 135 lb · 6 reps · Barbell
  3. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    160 lb · 9 reps · Barbell · 1.5 RIR
  4. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    160 lb · 7 reps · Barbell · 1.5 RIR
  5. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    165 lb · 7 reps · Barbell · 1 RIR
  6. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    165 lb · 5 reps · Barbell · 1 RIR

Wide-Grip Lat Pulldown

  1. 90 lb · 10 reps · Cable
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    165 lb · 8 reps · Cable · 0.5 RIRPR: 1RM
  3. failureWith distinction.
    165 lb · 6 reps · Cable · failure
  4. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    145 lb · 7 reps · Cable · 0 RIR

Chest-Supported Row

  1. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    135 lb · 9 reps · Historical unspecified equipment · 0.5 RIR
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    135 lb · 9 reps · Historical unspecified equipment · 0.5 RIR
  3. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    135 lb · 5 reps · Historical unspecified equipment · 1.5 RIR

Rear Delt Fly

  1. 45 lb · 10 reps · Historical Lever Seated Reverse Fly + sitting
  2. 90 lb · 9 reps · Historical Lever Seated Reverse Fly + sitting
  3. 90 lb · 8 reps · Historical Lever Seated Reverse Fly + sitting

Drag Biceps Curl

  1. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    45 lb · 9 reps · Barbell · 0.5 RIR
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    45 lb · 7 reps · Barbell · 1 RIR

Hanging Leg Raise

  1. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    0 lb · 19 reps · Bodyweight · 0.5 RIR
  2. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    0 lb · 12 reps · Bodyweight · 1.5 RIR
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    0 lb · 11 reps · Bodyweight · 1 RIR

Reverse Concentration Curls

  1. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    15 lb · 12 reps · Dumbbell · 1.5 RIRPR: reps
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    15 lb · 10 reps · Dumbbell · 0 RIR
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    15 lb · 9 reps · Dumbbell · 0.5 RIR

Pull Up (Parallel Grip)

  1. 0 lb · Bodyweight
    incomplete
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    0 lb · 5 reps · Bodyweight · 0 RIR

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