Ben Berman

lift

Cored Shoulder

date
time
duration
43m 42s
sets
21 sets
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Workout card for Cored Shoulder. 21 sets across 7 exercises in 43m 42s: Total Abdominal Crunch, Hanging Toes to Bar, Torso Rotation, Hanging Leg Raise, Overhead Press, Lateral Raise, and Front Raise. Primary muscles: anterior delts, lateral delts, abs, obliques, and hip flexors. Secondary muscles: posterior delts, upper traps, lower traps, lats, spinal erectors, upper chest, serratus anterior, triceps, and forearm flexors.

Total Abdominal Crunch

  1. 120 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.
    180 lb · 6 reps · Historical Lever Total Abdominal Crunch · 0.5 RIR
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    210 lb · 12 reps · Historical Lever Total Abdominal Crunch · 0.5 RIRPR: 1RM
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    210 lb · 9 reps · Historical Lever Total Abdominal Crunch · 0.5 RIR
  5. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    210 lb · 9 reps · Historical Lever Total Abdominal Crunch · 0.5 RIR

Hanging Toes to Bar

  1. failureWith distinction.
    0 lb · 7 reps · Bodyweight · failurePR
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    0 lb · 5 reps · Bodyweight · 0 RIR

Torso Rotation

  1. 20 lb · 10 reps · Cable
  2. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    40 lb · 15 reps · Cable · 2 RIR
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    50 lb · 12 reps · Cable · 1 RIR

Hanging Leg Raise

  1. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    0 lb · 15 reps · Bodyweight · 2 RIR
  2. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    0 lb · 13 reps · Bodyweight · 1.5 RIR

Overhead Press

  1. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    20 lb ×2 · 8 reps · Dumbbell + standing · 1 RIR
  2. 35 lb ×2 · 8 reps · Dumbbell + standing
  3. 35 lb ×2 · 6 reps · Dumbbell + standing

Lateral Raise

  1. failureWith distinction.
    90 lb · 10 reps · Historical lateral raise machine · failure
  2. failureWith distinction.
    90 lb · 8 reps · Historical lateral raise machine · failure
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    90 lb · 8 reps · Historical lateral raise machine · 0 RIR
  4. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    90 lb · 7 reps · Historical lateral raise machine · 0 RIR

Front Raise

  1. failureWith distinction.
    15 lb / side · 10 reps · Dumbbell · failurePR: 1RM · volume
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    15 lb / side · 7 reps · Dumbbell · 0 RIR

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