Ben Berman

lift

Midday Workout

date
time
duration
53m 15s
sets
18 sets
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Workout card for Midday Workout. 18 sets across 6 exercises in 53m 15s: Deadlift, Overhead Press, Lying Leg Curl, Incline Bench Press, Lateral Raise, and Overhead Triceps Extension. Primary muscles: anterior delts, lateral delts, spinal erectors, upper chest, triceps, hamstrings, and glute max. Secondary muscles: posterior delts, upper traps, mid traps, lower traps, lats, rhomboids, mid chest, serratus anterior, forearm flexors, abs, obliques, quads, and gastrocnemius.

Deadlift

  1. 45 lb · 10 reps · Barbell
  2. 135 lb · 8 reps · Barbell
  3. 185 lb · 4 reps · Barbell
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    225 lb · 8 reps · Barbell · 0.5 RIR
  5. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    225 lb · 5 reps · Barbell · 0.5 RIR
  6. RPE 64 reps in reserve. RIR describes how many more reps you could have completed.
    225 lb · 1 reps · Barbell · 4 RIR

Overhead Press

  1. 40 lb · 10 reps · Barbell + sitting
  2. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    60 lb · 10 reps · Barbell + sitting · 2 RIR
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    65 lb · 6 reps · Barbell + sitting · 0 RIR

Lying Leg Curl

  1. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    110 lb · 6 reps · Historical Lever Lying Leg Curl · 2 RIR

Incline Bench Press

  1. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    40 lb ×2 · 8 reps · Dumbbell · 0.5 RIR
  2. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    40 lb ×2 · 6 reps · Dumbbell · 1.5 RIR
  3. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    40 lb ×2 · 7 reps · Dumbbell · 1.5 RIR

Lateral Raise

  1. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    12.5 lb ×2 · 9 reps · Dumbbell · 0.5 RIR
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    12.5 lb ×2 · 8 reps · Dumbbell · 0 RIR

Overhead Triceps Extension

  1. 42.5 lb · 8 reps · Cable
  2. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    47.5 lb · 10 reps · Cable · 1.5 RIRPR: 1RM
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    47.5 lb · 7 reps · Cable · 0.5 RIR

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