Ben Berman

lift

Efficient pull

date
time
duration
24m 10s
sets
12 sets
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Workout card for Efficient pull. 12 sets across 5 exercises in 24m 10s: Pull Up, One Arm Bent-over Row, Rear Delt Fly, Preacher Curl, and Wide-Grip Lat Pulldown. Primary muscles: posterior delts, lats, and biceps. Secondary muscles: lateral delts, mid traps, lower traps, rhomboids, spinal erectors, brachialis, forearm flexors, abs, and obliques.

Pull Up

  1. -45 lb · 6 reps · Assisted pull-up machinePR: reps
  2. -15 lb · 4 reps · Assisted pull-up machine
  3. 10 lb · 6 reps · BodyweightPR: 1RM · volume
  4. 10 lb · 5 reps · Bodyweight

One Arm Bent-over Row

  1. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    40 lb · 10 reps · Dumbbell · 1.5 RIR
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    40 lb · 10 reps · Dumbbell · 0.5 RIR

Rear Delt Fly

  1. RPE 73 reps in reserve. RIR describes how many more reps you could have completed.
    60 lb · 7 reps · Historical Lever Seated Reverse Fly + sitting · 3 RIR
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    85 lb · 9 reps · Historical Lever Seated Reverse Fly + sitting · 1 RIR
  3. failureWith distinction.
    85 lb · 7 reps · Historical Lever Seated Reverse Fly + sitting · failure

Preacher Curl

  1. failureWith distinction.
    50 lb · 11 reps · Barbell · failurePR: volume · reps
  2. failureWith distinction.
    50 lb · 7 reps · Barbell · failure

Wide-Grip Lat Pulldown

  1. 115 lb · 11 reps · Cable

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