Ben Berman

lift

Psha

date
time
duration
1h 11m
sets
22 sets
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Workout card for Psha. 22 sets across 7 exercises in 1h 11m: Incline Bench Press, Overhead Press, Chest Fly, Triceps Press, Lateral Raise, Overhead Triceps Extension, and Hanging Leg Raise. Primary muscles: anterior delts, lateral delts, upper chest, mid chest, triceps, abs, and hip flexors. Secondary muscles: posterior delts, upper traps, lower traps, lats, spinal erectors, lower chest, serratus anterior, forearm flexors, and obliques.

Incline Bench Press

  1. 30 lb ×2 · 10 reps · Dumbbell
  2. 45 lb ×2 · 6 reps · Dumbbell
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    70 lb ×2 · 8 reps · Dumbbell · 0.5 RIRPR: 1RM
  4. failureWith distinction.
    70 lb ×2 · 6 reps · Dumbbell · failure
  5. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    60 lb ×2 · 7 reps · Dumbbell · 0 RIR

Overhead Press

  1. 45 lb · 8 reps · Barbell + sitting
  2. failureWith distinction.
    65 lb · 8 reps · Barbell + sitting · failure
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    55 lb · 7 reps · Barbell + sitting · 0.5 RIR

Chest Fly

  1. 40 lb · 10 reps · Historical Lever Pec Deck Fly
  2. 85 lb · 9 reps · Historical Lever Pec Deck Fly
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    115 lb · 12 reps · Historical Lever Pec Deck Fly · 0.5 RIRPR: 1RM
  4. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    115 lb · 9 reps · Historical Lever Pec Deck Fly · 0 RIR

Triceps Press

  1. 100 lb · 10 reps · Historical Triceps Press (Machine)
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    145 lb · 12 reps · Historical Triceps Press (Machine) · 1 RIR
  3. failureWith distinction.
    145 lb · 8 reps · Historical Triceps Press (Machine) · failure

Lateral Raise

  1. 7.5 lb ×2 · 10 reps · Dumbbell
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    12.5 lb ×2 · 11 reps · Dumbbell · 0.5 RIR
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    14 lb ×2 · 11 reps · Dumbbell · 0.5 RIR

Overhead Triceps Extension

  1. 27.5 lb · 10 reps · Cable
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    37.5 lb · 12 reps · Cable · 1 RIR
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    39 lb · 10 reps · Cable · 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 · 18 reps · Bodyweight · 0.5 RIR

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