Ben Berman

lift

Pull And Shoulders

date
time
duration
1h 00m
sets
22 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 Pull And Shoulders. 22 sets across 7 exercises in 1h 00m: Super Low Row, Seated Row, Biceps Curl, Preacher Curl, Standing Cross-over High Reverse Fly, Lateral Raise, and Upright Row. Primary muscles: lateral delts, posterior delts, upper traps, mid traps, lats, rhomboids, and biceps. Secondary muscles: anterior delts, lower traps, spinal erectors, serratus anterior, brachialis, forearm flexors, and forearm extensors.

Super Low Row

  1. 50 lb / side · 10 reps · Historical Super Low Row (Plate Machine)
  2. 90 lb / side · 8 reps · Historical Super Low Row (Plate Machine)
  3. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    140 lb / side · 12 reps · Historical Super Low Row (Plate Machine) · 2 RIRPR
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    160 lb / side · 12 reps · Historical Super Low Row (Plate Machine) · 0.5 RIRPR: 1RM · volume
  5. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    160 lb / side · 11 reps · Historical Super Low Row (Plate Machine) · 1 RIR
  6. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    160 lb / side · 10 reps · Historical Super Low Row (Plate Machine) · 1.5 RIR

Seated Row

  1. 85 lb · 8 reps · Cable
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    130 lb · 10 reps · Cable · 0 RIRPR: 1RM · volume
  3. failureWith distinction.
    130 lb · 7 reps · Cable · failure

Biceps Curl

  1. 50 lb · 7 reps · Historical lever curl
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    72.5 lb · 13 reps · Historical lever curl · 0.5 RIRPR
  3. failureWith distinction.
    72.5 lb · 9 reps · Historical lever curl · failure
  4. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    72.5 lb · 8 reps · Historical lever curl · 1 RIR

Preacher Curl

  1. 50 lb · 4 reps · Barbell
  2. 50 lb · 5 reps · Barbell

Standing Cross-over High Reverse Fly

  1. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    20 lb ×2 · 12 reps · Cable · 0.5 RIRPR: 1RM
  2. failureWith distinction.
    20 lb ×2 · 11 reps · Cable · failure

Lateral Raise

  1. 10 lb ×2 · 5 reps · Dumbbell
  2. 15 lb ×2 · 4 reps · Dumbbell

Upright Row

  1. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    50 lb · 19 reps · Historical barbell · 0.5 RIRPR: reps
  2. 60 lb · 10 reps · Historical barbell
  3. failureWith distinction.
    50 lb · 11 reps · Historical barbell · failure

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