Ben Berman

lift

Heavy push

date
time
duration
56m 55s
sets
26 sets
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Workout card for Heavy push. 26 sets across 9 exercises in 56m 55s: Incline Bench Press, Overhead Press, Lateral Raise, Overhead Triceps Extension, Incline Chest Fly, Reverse Concentration Curls, Biceps Curl, Total Abdominal Crunch, and Upright Row. Primary muscles: anterior delts, lateral delts, upper traps, upper chest, biceps, brachialis, triceps, and abs. Secondary muscles: posterior delts, lower traps, mid chest, serratus anterior, forearm flexors, forearm extensors, obliques, and hip flexors.

Incline Bench Press

  1. 90 lb · 6 reps · Smith machine
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    110 lb · 7 reps · Smith machine · 0.5 RIR
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    120 lb · 3 reps · Smith machine · 0.5 RIR
  4. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    100 lb · 4 reps · Smith machine · 0 RIR

Overhead Press

  1. 20 lb · 8 reps · Historical overhead press machine
  2. failureWith distinction.
    50 lb · 9 reps · Historical overhead press machine · failure
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    50 lb · 7 reps · Historical overhead press machine · 0 RIR
  4. failureWith distinction.
    50 lb · 5 reps · Historical overhead press machine · failure

Lateral Raise

  1. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    10 lb ×2 · 10 reps · Dumbbell · 0 RIR
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    10 lb ×2 · 9 reps · Dumbbell · 0.5 RIR

Overhead Triceps Extension

  1. 35 lb · 4 reps · Cable
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    50 lb · 7 reps · Cable · 0 RIRPR: max load
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    50 lb · 5 reps · Cable · 0 RIR

Incline Chest Fly

  1. RPE 73 reps in reserve. RIR describes how many more reps you could have completed.
    20 lb ×2 · 12 reps · Dumbbell · 3 RIRPR
  2. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    25 lb ×2 · 9 reps · Dumbbell · 1.5 RIRPR: 1RM

Reverse Concentration Curls

  1. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    25 lb · 10 reps · Dumbbell · 1 RIRPR: 1RM · volume
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    25 lb · 10 reps · Dumbbell · 0.5 RIR

Biceps Curl

  1. 30 lb · 8 reps · Historical lever curl
  2. RPE 64 reps in reserve. RIR describes how many more reps you could have completed.
    50 lb · 6 reps · Historical lever curl · 4 RIRPR
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    70 lb · 10 reps · Historical lever curl · 0.5 RIRPR
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    70 lb · 7 reps · Historical lever curl · 0.5 RIR

Total Abdominal Crunch

  1. 80 lb · 8 reps · Historical Lever Total Abdominal Crunch
  2. 130 lb · 13 reps · Historical Lever Total Abdominal Crunch
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    150 lb · 9 reps · Historical Lever Total Abdominal Crunch · 0.5 RIRPR: max load

Upright Row

  1. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    80 lb · 11 reps · Historical barbell · 1 RIR
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    80 lb · 8 reps · Historical barbell · 1 RIR

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