Ben Berman

lift

Anterior Crocodile Alligator, I Drive A Chevrolet Movie Theatre

date
time
duration
1h 03m
sets
27 sets
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Workout card for Anterior Crocodile Alligator, I Drive A Chevrolet Movie Theatre. 27 sets across 8 exercises in 1h 03m: Incline Bench Press, Bench Press, Overhead Press, Overhead Triceps Extension, Crossover, Lateral Raise, Total Abdominal Crunch, and Hanging Leg Raise. Primary muscles: anterior delts, lateral delts, upper chest, mid chest, triceps, abs, and hip flexors. Secondary muscles: posterior delts, upper traps, lower traps, lats, spinal erectors, lower chest, serratus anterior, biceps, forearm flexors, and obliques.

Incline Bench Press

  1. 25 lb · 12 reps · Smith machine
  2. 75 lb · 8 reps · Smith machine
  3. 115 lb · 6 reps · Smith machine
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    155 lb · 5 reps · Smith machine · 0.5 RIR
  5. failureWith distinction.
    135 lb · 6 reps · Smith machine · failure
  6. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    115 lb · 7 reps · Smith machine · 0 RIR
  7. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    95 lb · 8 reps · Smith machine · 1.5 RIR

Bench Press

  1. 70 lb · 8 reps · Historical Chest Press (Vertical Plate Machine)
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    90 lb · 14 reps · Historical Chest Press (Vertical Plate Machine) · 0.5 RIRPR
  3. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    120 lb · 9 reps · Historical Chest Press (Vertical Plate Machine) · 1.5 RIRPR: 1RM

Overhead Press

  1. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    60 lb · 8 reps · Barbell + sitting · 1.5 RIR
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    60 lb · 7 reps · Barbell + sitting · 0.5 RIR

Overhead Triceps Extension

  1. 37.5 lb · 6 reps · Cable
  2. 52.5 lb · 6 reps · Cable
  3. 52.5 lb · 6 reps · Cable

Crossover

  1. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    22.5 lb ×2 · 10 reps · Cable · 0.5 RIR
  2. failureWith distinction.
    22.5 lb ×2 · 8 reps · Cable · failure

Lateral Raise

  1. failureWith distinction.
    90 lb · 8 reps · Historical lateral raise machine · failure
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    90 lb · 9 reps · Historical lateral raise machine · 0 RIR

Total Abdominal Crunch

  1. 120 lb · 10 reps · Historical Lever Total Abdominal Crunch
  2. 160 lb · 6 reps · Historical Lever Total Abdominal Crunch
  3. failureWith distinction.
    200 lb · 12 reps · Historical Lever Total Abdominal Crunch · failurePR: 1RM
  4. failureWith distinction.
    200 lb · 9 reps · Historical Lever Total Abdominal Crunch · failure
  5. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    200 lb · 7 reps · Historical Lever Total Abdominal Crunch · 0.5 RIR
  6. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    180 lb · 7 reps · Historical Lever Total Abdominal Crunch · 0.5 RIR

Hanging Leg Raise

  1. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    0 lb · 15 reps · Bodyweight · 1.5 RIR
  2. RPE 7.52.5 reps in reserve. RIR describes how many more reps you could have completed.
    0 lb · 12 reps · Bodyweight · 2.5 RIR

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