Ben Berman

lift

Big Dip Energy

date
time
duration
39m 35s
sets
20 sets
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Workout card for Big Dip Energy. 20 sets across 7 exercises in 39m 35s: Chest Dip, Triceps Press, Overhead Press, Lateral Raise, Overhead Triceps Extension, Total Abdominal Crunch, and Hanging Leg Raise. Primary muscles: anterior delts, lateral delts, lower chest, triceps, abs, and hip flexors. Secondary muscles: posterior delts, upper traps, lower traps, lats, spinal erectors, upper chest, mid chest, serratus anterior, forearm flexors, and obliques.

Chest Dip

  1. 0 lb · 4 reps · Bodyweight
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    10 lb · 10 reps · Bodyweight · 1 RIRPR: 1RM · volume
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    10 lb · 6 reps · Bodyweight · 0 RIR
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    0 lb · 7 reps · Bodyweight · 0.5 RIR

Triceps Press

  1. 100 lb · 8 reps · Historical Triceps Press (Machine)
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    220 lb · 4 reps · Historical Triceps Press (Machine) · 0 RIRPR: max load
  3. failureWith distinction.
    190 lb · 5 reps · Historical Triceps Press (Machine) · failure

Overhead Press

  1. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    50 lb · 13 reps · Barbell + sitting · 0 RIR

Lateral Raise

  1. 80 lb · 8 reps · Historical lateral raise machine
  2. 110 lb · 7 reps · Historical lateral raise machinePR: 1RM
  3. 100 lb · 8 reps · Historical lateral raise machine

Overhead Triceps Extension

  1. 35 lb · 8 reps · Cable
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    60 lb · 8 reps · Cable · 0 RIR
  3. failureWith distinction.
    55 lb · 5 reps · Cable · failure

Total Abdominal Crunch

  1. 150 lb · 6 reps · Historical Lever Total Abdominal Crunch
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    220 lb · 12 reps · Historical Lever Total Abdominal Crunch · 0.5 RIRPR: 1RM
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    220 lb · 8 reps · Historical Lever Total Abdominal Crunch · 0.5 RIR
  4. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    200 lb · 7 reps · Historical Lever Total Abdominal Crunch · 1.5 RIR

Hanging Leg Raise

  1. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    0 lb · 14 reps · Bodyweight · 2 RIR
  2. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    0 lb · 12 reps · Bodyweight · 2 RIR

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