Ben Berman

lift

Biceps with Josh

date
time
duration
47m 04s
sets
16 sets
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Workout card for Biceps with Josh. 16 sets across 4 exercises in 47m 04s: Squat, Pull Up, Seated Row, and Preacher Curl. Primary muscles: mid traps, lats, rhomboids, biceps, quads, and glute max. Secondary muscles: posterior delts, lower traps, spinal erectors, brachialis, forearm flexors, abs, hamstrings, adductors, glute med, and gastrocnemius.

Squat

  1. 45 lb · 10 reps · Barbell
  2. 135 lb · 6 reps · Barbell
  3. 185 lb · 4 reps · Barbell
  4. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    205 lb · 2 reps · Barbell · 2 RIR
  5. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    225 lb · 2 reps · Barbell · 1 RIRPR: max load

Pull Up

  1. 0 lb · 4 reps · Bodyweight
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    10 lb · 10 reps · Bodyweight · 0 RIRPR: 1RM · volume
  3. failureWith distinction.
    10 lb · 5 reps · Bodyweight · failure
  4. 0 lb · 5 reps · Bodyweight

Seated Row

  1. RPE 7.52.5 reps in reserve. RIR describes how many more reps you could have completed.
    100 lb · 8 reps · Cable · 2.5 RIR
  2. failureWith distinction.
    130 lb · 10 reps · Cable · failure
  3. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    130 lb · 6 reps · Cable · 1.5 RIR
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    130 lb · 8 reps · Cable · 0.5 RIR

Preacher Curl

  1. 30 lb · 6 reps · Barbell
  2. 60 lb · 6 reps · BarbellPR: 1RM
  3. 60 lb · 5 reps · Barbell

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