Ben Berman

lift

Benches For The Wenches

date
time
duration
1h 12m
sets
26 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 Benches For The Wenches. 26 sets across 8 exercises in 1h 12m: Incline Bench Press, Chest Fly, Chest Dip, Triceps Press, Lateral Raise, Overhead Triceps Extension, Overhead Press, and Running (Treadmill). Primary muscles: anterior delts, lateral delts, upper chest, mid chest, lower chest, and triceps. Secondary muscles: posterior delts, upper traps, lower traps, spinal erectors, serratus anterior, biceps, forearm flexors, abs, and obliques.

Incline Bench Press

  1. 25 lb ×2 · 10 reps · Dumbbell
  2. 50 lb ×2 · 6 reps · Dumbbell
  3. failureWith distinction.
    70 lb ×2 · 9 reps · Dumbbell · failurePR: 1RM
  4. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    70 lb ×2 · 6 reps · Dumbbell · 0 RIR
  5. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    60 lb ×2 · 6 reps · Dumbbell · 0 RIR

Chest Fly

  1. 25 lb ×2 · 6 reps · Historical Chest Fly (Plate Machine)
  2. 35 lb ×2 · 5 reps · Historical Chest Fly (Plate Machine)
  3. 50 lb ×2 · 5 reps · Historical Chest Fly (Plate Machine)
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    35 lb ×2 · 8 reps · Historical Chest Fly (Plate Machine) · 0.5 RIR
  5. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    35 lb ×2 · 7 reps · Historical Chest Fly (Plate Machine) · 0 RIR

Chest Dip

  1. failureWith distinction.
    0 lb · 6 reps · Bodyweight · failure
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    0 lb · 6 reps · Bodyweight · 0 RIR

Triceps Press

  1. 100 lb · 8 reps · Historical Triceps Press (Machine)
  2. RPE 73 reps in reserve. RIR describes how many more reps you could have completed.
    175 lb · 9 reps · Historical Triceps Press (Machine) · 3 RIRPR: max load
  3. 190 lb · 7 reps · Historical Triceps Press (Machine)PR: 1RM
  4. 190 lb · 6 reps · Historical Triceps Press (Machine)

Lateral Raise

  1. 90 lb · 12 reps · Historical lateral raise machinePR: 1RM · volume
  2. 90 lb · 11 reps · Historical lateral raise machine
  3. 90 lb · 9 reps · Historical lateral raise machine
  4. 90 lb · 7 reps · Historical lateral raise machine

Overhead Triceps Extension

  1. 40 lb · 6 reps · Cable
  2. failureWith distinction.
    55 lb · 8 reps · Cable · failurePR: max load
  3. failureWith distinction.
    55 lb · 5 reps · Cable · failure

Overhead Press

  1. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    60 lb · 9 reps · Barbell + sitting · 0 RIR
  2. failureWith distinction.
    60 lb · 5 reps · Barbell + sitting · failure

Running (Treadmill)

  1. 0 lb · Historical Running (Treadmill)PR: max load
    20m 49s

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