Ben Berman

lift

Squats And Arms

date
time
duration
59m 32s
sets
21 sets
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Workout card for Squats And Arms. 21 sets across 6 exercises in 59m 32s: Squat, Lying Leg Curl, Wide-Grip Lat Pulldown, Preacher Curl, Standing Cross-over High Reverse Fly, and Overhead Triceps Extension. Primary muscles: posterior delts, lats, biceps, triceps, quads, hamstrings, and glute max. Secondary muscles: anterior delts, lateral delts, mid traps, lower traps, rhomboids, spinal erectors, brachialis, forearm flexors, forearm extensors, abs, adductors, glute med, and gastrocnemius.

Squat

  1. 45 lb · 8 reps · Barbell
  2. 135 lb · 5 reps · Barbell
  3. 155 lb · 5 reps · Barbell
  4. RPE 7.52.5 reps in reserve. RIR describes how many more reps you could have completed.
    175 lb · 5 reps · Barbell · 2.5 RIR
  5. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    185 lb · 5 reps · Barbell · 1 RIR
  6. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    185 lb · 3 reps · Barbell · 0.5 RIR
  7. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    155 lb · 7 reps · Barbell · 1.5 RIR
  8. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    135 lb · 8 reps · Barbell · 2 RIR

Lying Leg Curl

  1. 70 lb · 8 reps · Historical Lever Lying Leg Curl
  2. 110 lb · 9 reps · Historical Lever Lying Leg CurlPR: 1RM

Wide-Grip Lat Pulldown

  1. 120 lb · 8 reps · Cable
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    160 lb · 8 reps · Cable · 0 RIR
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    145 lb · 7 reps · Cable · 0.5 RIR

Preacher Curl

  1. 25 lb · 8 reps · Barbell
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    45 lb · 9 reps · Barbell · 1 RIR
  3. failureWith distinction.
    45 lb · 5 reps · Barbell · failure

Standing Cross-over High Reverse Fly

  1. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    15 lb ×2 · 9 reps · Cable · 0.5 RIR
  2. failureWith distinction.
    15 lb ×2 · 7 reps · Cable · failure

Overhead Triceps Extension

  1. 22.5 lb · 10 reps · Cable
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    42.5 lb · 13 reps · Cable · 0.5 RIRPR: 1RM · volume
  3. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    42.5 lb · 9 reps · Cable · 1.5 RIR

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