Ben Berman

lift

Oof Owie My Shoulders

date
time
duration
37m 29s
sets
16 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 Oof Owie My Shoulders. 16 sets across 4 exercises in 37m 29s: Incline Bench Press, Overhead Press, Crossover, and Overhead Triceps Extension. Primary muscles: anterior delts, upper chest, mid chest, and triceps. Secondary muscles: lateral delts, upper traps, lower traps, spinal erectors, lower chest, serratus anterior, biceps, forearm flexors, abs, and obliques.

Incline Bench Press

  1. 30 lb ×2 · 10 reps · Dumbbell
  2. 45 lb ×2 · 7 reps · Dumbbell
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    65 lb ×2 · 10 reps · Dumbbell · 0.5 RIR
  4. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    65 lb ×2 · 8 reps · Dumbbell · 0 RIR
  5. failureWith distinction.
    65 lb ×2 · 6 reps · Dumbbell · failure
  6. 62.5 lb · 8 reps · Historical Lever Incline Chest Press
  7. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    107.5 lb · 6 reps · Historical Lever Incline Chest Press · 0 RIR
  8. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    92.5 lb · 8 reps · Historical Lever Incline Chest Press · 0 RIR
  9. failureWith distinction.
    92.5 lb · 6 reps · Historical Lever Incline Chest Press · failure

Overhead Press

  1. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    20 lb ×2 · 10 reps · Dumbbell + standing · 1.5 RIR
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    25 lb ×2 · 9 reps · Dumbbell + standing · 1 RIR

Crossover

  1. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    25 lb ×2 · 13 reps · Cable · 1 RIR
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    25 lb ×2 · 12 reps · Cable · 1 RIR

Overhead Triceps Extension

  1. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    40 lb · 12 reps · Cable · 1 RIR
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    40 lb · 9 reps · Cable · 0.5 RIR
  3. failureWith distinction.
    40 lb · 8 reps · Cable · 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