Ben Berman

lift

Some Nice Supersets

date
time
duration
49m 18s
sets
25 sets
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Workout card for Some Nice Supersets. 25 sets across 8 exercises in 49m 18s: Incline Bench Press, Chest-Supported Row, Chest Dip, Decline Crunch, Bicep Twist Curl, Overhead Triceps Extension, Crossover, and Lateral Raise. Primary muscles: lateral delts, lats, upper chest, mid chest, lower chest, biceps, triceps, and abs. Secondary muscles: anterior delts, posterior delts, upper traps, mid traps, lower traps, rhomboids, serratus anterior, brachialis, forearm flexors, obliques, and hip flexors.

Incline Bench Press

  1. 135 lb · 8 reps · Smith machine
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    155 lb · 9 reps · Smith machine · 1 RIRPR: volume
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    155 lb · 6 reps · Smith machine · 0.5 RIR
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    155 lb · 6 reps · Smith machine · 0.5 RIR
  5. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    145 lb · 7 reps · Smith machine · 0 RIR

Chest-Supported Row

  1. 90 lb · 8 reps · Plate-loaded chest-supported row
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    180 lb · 14 reps · Plate-loaded chest-supported row · 1 RIRPR
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    180 lb · 9 reps · Plate-loaded chest-supported row · 0.5 RIR
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    180 lb · 9 reps · Plate-loaded chest-supported row · 0.5 RIR

Chest Dip

  1. failureWith distinction.
    0 lb · 6 reps · Bodyweight · failurePR: max load · reps
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    0 lb · 3 reps · Bodyweight · 0 RIR

Decline Crunch

  1. 0 lb · 10 reps · Historical unspecified equipment
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    25 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.
    25 lb · 7 reps · Historical unspecified equipment · 1.5 RIR

Bicep Twist Curl

  1. 35 lb · 10 reps · Cable
  2. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    57.5 lb · 10 reps · Cable · 2 RIR
  3. 57.5 lb · 7 reps · Cable

Overhead Triceps Extension

  1. 25 lb · 10 reps · Cable
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    42.5 lb · 8 reps · Cable · 1 RIR
  3. failureWith distinction.
    42.5 lb · 5 reps · Cable · failure

Crossover

  1. 10 lb ×2 · 10 reps · Cable
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    25 lb ×2 · 9 reps · Cable · 1 RIR
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    20 lb ×2 · 10 reps · Cable · 0.5 RIR

Lateral Raise

  1. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    10 lb ×2 · 11 reps · Dumbbell · 2 RIR
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    10 lb ×2 · 10 reps · Dumbbell · 1 RIR

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