Ben Berman

lift

Half hour half body

date
time
duration
30m 44s
sets
18 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 Half hour half body. 18 sets across 5 exercises in 30m 44s: Incline Bench Press, One Arm Bent-over Row, Chest Fly, Rear Delt Fly, and Biceps Curl. Primary muscles: posterior delts, lats, upper chest, mid chest, and biceps. Secondary muscles: anterior delts, lateral delts, mid traps, rhomboids, spinal erectors, lower chest, serratus anterior, brachialis, triceps, forearm flexors, and obliques.

Incline Bench Press

  1. 30 lb ×2 · 8 reps · Dumbbell
  2. 50 lb ×2 · 2 reps · Dumbbell
  3. failureWith distinction.
    50 lb ×2 · 10 reps · Dumbbell · failure
  4. failureWith distinction.
    50 lb ×2 · 6 reps · Dumbbell · failure
  5. failureWith distinction.
    40 lb ×2 · 8 reps · Dumbbell · failure

One Arm Bent-over Row

  1. 30 lb · 8 reps · Dumbbell
  2. failureWith distinction.
    60 lb · 11 reps · Dumbbell · failurePR: 1RM
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    60 lb · 10 reps · Dumbbell · 0.5 RIR
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    50 lb · 8 reps · Dumbbell · 0.5 RIR

Chest Fly

  1. 70 lb · 8 reps · Historical Lever Pec Deck Fly
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    120 lb · 10 reps · Historical Lever Pec Deck Fly · 1 RIR
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    120 lb · 8 reps · Historical Lever Pec Deck Fly · 0.5 RIR

Rear Delt Fly

  1. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    70 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.
    120 lb · 8 reps · Historical Lever Seated Reverse Fly + sitting · 1 RIRPR: max load
  3. failureWith distinction.
    120 lb · 4 reps · Historical Lever Seated Reverse Fly + sitting · failure

Biceps Curl

  1. 60 lb · 8 reps · Historical lever curl
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    100 lb · 9 reps · Historical lever curl · 0.5 RIR
  3. failureWith distinction.
    100 lb · 5 reps · Historical lever curl · failure

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