Ben Berman

lift

Blugh

date
time
duration
45m 21s
sets
16 sets
share
share this workout

Select the text above to copy it — it already ends with this page's link.

save image
Workout card for Blugh. 16 sets across 5 exercises in 45m 21s: Deadlift, Seated Leg Curl, Glute Kickback, Flexion Row, and Upright Row. Primary muscles: lateral delts, upper traps, spinal erectors, hamstrings, and glute max. Secondary muscles: anterior delts, posterior delts, mid traps, lower traps, lats, rhomboids, biceps, brachialis, forearm flexors, abs, quads, glute med, and gastrocnemius.

Deadlift

  1. 45 lb · 10 reps · Barbell
  2. 135 lb · 6 reps · Barbell
  3. RPE 7.52.5 reps in reserve. RIR describes how many more reps you could have completed.
    225 lb · 7 reps · Barbell · 2.5 RIR
  4. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    225 lb · 5 reps · Barbell · 1.5 RIR
  5. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    205 lb · 6 reps · Barbell · 1.5 RIR

Seated Leg Curl

  1. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    77.5 lb · 7 reps · Historical Lever Seated Leg Curl · 1 RIR
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    60 lb · 12 reps · Historical Lever Seated Leg Curl · 1 RIR
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    60 lb · 9 reps · Historical Lever Seated Leg Curl · 0.5 RIR

Glute Kickback

  1. 100 lb · 8 reps · Historical Glute Kickback (Machine)
  2. RPE 7.52.5 reps in reserve. RIR describes how many more reps you could have completed.
    140 lb · 12 reps · Historical Glute Kickback (Machine) · 2.5 RIRPR
  3. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    180 lb · 9 reps · Historical Glute Kickback (Machine) · 1.5 RIRPR: 1RM

Flexion Row

  1. 115 lb · 8 reps · Cable
  2. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    160 lb · 8 reps · Cable · 1.5 RIRPR: max load
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    160 lb · 6 reps · Cable · 1 RIR

Upright Row

  1. 50 lb · 10 reps · Historical barbell
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    80 lb · 8 reps · Historical barbell · 0.5 RIR

fitness

sign in

Sign in.

Sign in with Google to join the comments or open a private page shared with you.

continue with Google
theme