Ben Berman

lift

Yupper

date
time
duration
1h 10m
sets
33 sets
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Workout card for Yupper. 33 sets across 10 exercises in 1h 10m: Incline Bench Press, Pullover, Upright Row, Chest Fly, Bicep Twist Curl, Overhead Triceps Extension, Bent Over Row, Overhead Press, Lateral Raise, and Total Abdominal Crunch. Primary muscles: anterior delts, lateral delts, upper traps, mid traps, lats, upper chest, mid chest, biceps, triceps, and abs. Secondary muscles: posterior delts, lower traps, rhomboids, spinal erectors, lower chest, serratus anterior, brachialis, forearm flexors, obliques, hip flexors, and hamstrings.

Incline Bench Press

  1. 25 lb ×2 · 10 reps · Dumbbell
  2. 35 lb ×2 · 4 reps · Dumbbell
  3. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    40 lb ×2 · 12 reps · Dumbbell · 1.5 RIR
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    40 lb ×2 · 10 reps · Dumbbell · 0.5 RIR
  5. failureWith distinction.
    40 lb ×2 · 8 reps · Dumbbell · failure

Pullover

  1. 40 lb · 6 reps · Barbell
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    55 lb · 9 reps · Barbell · 1 RIRPR: 1RM
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    55 lb · 6 reps · Barbell · 1 RIR
  4. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    55 lb · 6 reps · Barbell · 0 RIR

Upright Row

  1. 20 lb · 8 reps · Historical barbell
  2. 60 lb · 6 reps · Historical barbell
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    80 lb · 10 reps · Historical barbell · 1 RIR
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    80 lb · 10 reps · Historical barbell · 0.5 RIR

Chest Fly

  1. 10 lb ×2 · 10 reps · Dumbbell
  2. 20 lb ×2 · 6 reps · Dumbbell
  3. failureWith distinction.
    30 lb ×2 · 10 reps · Dumbbell · failurePR
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    30 lb ×2 · 9 reps · Dumbbell · 0.5 RIR
  5. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    30 lb ×2 · 8 reps · Dumbbell · 0.5 RIR

Bicep Twist Curl

  1. 42.5 lb · 8 reps · Cable
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    62.5 lb · 4 reps · Cable · 0 RIR
  3. 52.5 lb · 8 reps · Cable

Overhead Triceps Extension

  1. 42.5 lb · 8 reps · Cable
  2. failureWith distinction.
    47.5 lb · 10 reps · Cable · failure
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    42.5 lb · 9 reps · Cable · 0 RIR

Bent Over Row

  1. 45 lb · 10 reps · Barbell
  2. failureWith distinction.
    115 lb · 10 reps · Barbell · failure
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    95 lb · 12 reps · Barbell · 0.5 RIR

Overhead Press

  1. RPE 7.52.5 reps in reserve. RIR describes how many more reps you could have completed.
    45 lb · 8 reps · Barbell + sitting · 2.5 RIR
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    55 lb · 9 reps · Barbell + sitting · 0 RIR
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    50 lb · 10 reps · Barbell + sitting · 0.5 RIR

Lateral Raise

  1. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    70 lb · 11 reps · Historical lateral raise machine · 0 RIR

Total Abdominal Crunch

  1. 110 lb · 10 reps · Historical Lever Total Abdominal Crunch
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    170 lb · 13 reps · Historical Lever Total Abdominal Crunch · 0.5 RIRPR: 1RM · volume

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