Ben Berman

lift

Bilary's Back

date
time
duration
1h 34m
sets
23 sets
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Workout card for Bilary's Back. 23 sets across 5 exercises in 1h 34m: Romanian Deadlift, Hip Abduction, Rear Delt Fly, Flexion Row, and Bent Over Row. Primary muscles: posterior delts, mid traps, spinal erectors, hamstrings, glute max, and glute med. Secondary muscles: lateral delts, upper traps, lower traps, lats, rhomboids, biceps, brachialis, forearm flexors, abs, and adductors.

Romanian Deadlift

  1. 45 lb · 10 reps · Barbell
  2. 135 lb · 8 reps · Barbell
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    185 lb · 14 reps · Barbell · 0 RIR
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    165 lb · 11 reps · Barbell · 0.5 RIR
  5. failureWith distinction.
    165 lb · 10 reps · Barbell · failure

Hip Abduction

  1. 120 lb · 8 reps · Outer Thigh Machine
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    160 lb · 14 reps · Outer Thigh Machine · 1 RIR
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    160 lb · 9 reps · Outer Thigh Machine · 0.5 RIR
  4. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    160 lb · 9 reps · Outer Thigh Machine · 0 RIR
  5. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    160 lb · 12 reps · Outer Thigh Machine · 0.5 RIR
  6. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    160 lb · 9 reps · Outer Thigh Machine · 0.5 RIR

Rear Delt Fly

  1. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    80 lb · 8 reps · Historical Lever Seated Reverse Fly + sitting · 0 RIR
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    100 lb · 13 reps · Historical Lever Seated Reverse Fly + sitting · 1 RIR
  3. failureWith distinction.
    100 lb · 8 reps · Historical Lever Seated Reverse Fly + sitting · failure
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    100 lb · 6 reps · Historical Lever Seated Reverse Fly + sitting · 0.5 RIR

Flexion Row

  1. 85 lb · 8 reps · Cable
  2. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    120 lb · 12 reps · Cable · 2 RIR
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    120 lb · 11 reps · Cable · 1 RIR
  4. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    125 lb · 11 reps · Cable · 1.5 RIR

Bent Over Row

  1. 45 lb · 10 reps · Barbell
  2. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    135 lb · 7 reps · Barbell · 1.5 RIR
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    95 lb · 10 reps · Barbell · 0.5 RIR
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    95 lb · 9 reps · Barbell · 0.5 RIR

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