Ben Berman

lift

Jupper

date
time
duration
1h 15m
sets
23 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 Jupper. 23 sets across 6 exercises in 1h 15m: Upright Row, Seated Row, Preacher Curl, Overhead Press, Lateral Raise, and Decline Crunch. Primary muscles: anterior delts, lateral delts, upper traps, mid traps, rhomboids, biceps, and abs. Secondary muscles: posterior delts, lower traps, lats, spinal erectors, upper chest, serratus anterior, brachialis, triceps, forearm flexors, obliques, and hip flexors.

Upright Row

  1. 30 lb · 10 reps · Historical barbell
  2. 60 lb · 8 reps · Historical barbell
  3. failureWith distinction.
    100 lb · 13 reps · Historical barbell · failurePR: 1RM · volume
  4. failureWith distinction.
    100 lb · 9 reps · Historical barbell · failure
  5. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    100 lb · 8 reps · Historical barbell · 0.5 RIR

Seated Row

  1. RPE 7.52.5 reps in reserve. RIR describes how many more reps you could have completed.
    100 lb · 10 reps · Cable · 2.5 RIR
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    145 lb · 10 reps · Cable · 0.5 RIR
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    145 lb · 9 reps · Cable · 0 RIR
  4. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    145 lb · 7 reps · Cable · 1 RIR

Preacher Curl

  1. 30 lb · 8 reps · Barbell
  2. 60 lb · 5 reps · Barbell
  3. 60 lb · 6 reps · Barbell

Overhead Press

  1. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    40 lb · 10 reps · Barbell + sitting · 0 RIR
  2. 70 lb · 5 reps · Barbell + sitting
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    100 lb · 5 reps · Barbell + sitting · 0 RIR
  4. failureWith distinction.
    85 lb · 3 reps · Barbell + sitting · failure

Lateral Raise

  1. 70 lb · 7 reps · Historical lateral raise machine
  2. 110 lb · 6 reps · Historical lateral raise machine
  3. 100 lb · 7 reps · Historical lateral raise machine
  4. 90 lb · 9 reps · Historical lateral raise machine

Decline Crunch

  1. 0 lb · 8 reps · Historical unspecified equipment
  2. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    25 lb · 5 reps · Historical unspecified equipment · 1.5 RIR
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    25 lb · 9 reps · Historical unspecified equipment · 0.5 RIR

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