Ben Berman

lift

Josh-free Upper

date
time
duration
28m 03s
sets
12 sets
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Workout card for Josh-free Upper. 12 sets across 4 exercises in 28m 03s: Upright Row, Wide-Grip Lat Pulldown, Preacher Curl, and Overhead Press. Primary muscles: anterior delts, lateral delts, upper traps, lats, and biceps. Secondary muscles: posterior delts, mid traps, lower traps, rhomboids, spinal erectors, upper chest, serratus anterior, brachialis, triceps, forearm flexors, abs, and obliques.

Upright Row

  1. 45 lb · 10 reps · Historical barbell
  2. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    70 lb · 12 reps · Historical barbell · 1.5 RIRPR: reps
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    90 lb · 12 reps · Historical barbell · 0 RIRPR: volume
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    90 lb · 9 reps · Historical barbell · 0.5 RIR

Wide-Grip Lat Pulldown

  1. 115 lb · 8 reps · Cable
  2. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    145 lb · 8 reps · Cable · 1.5 RIR
  3. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    145 lb · 5 reps · Cable · 1.5 RIR
  4. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    115 lb · 6 reps · Cable · 2 RIR

Preacher Curl

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

Overhead Press

  1. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    50 lb · 18 reps · Barbell + sitting · 1.5 RIRPR: volume · reps
  2. 60 lb · 9 reps · Barbell + sitting

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