Ben Berman

lift

Big Boy Back n Biceps

date
time
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3h 47m
sets
22 sets
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Workout card for Big Boy Back n Biceps. 22 sets across 7 exercises in 3h 47m: Super Low Row, Lat Pulldown (Single Arm), Pullover, Upright Row, Shrug, Bicep Twist Curl, and Preacher Curl. Primary muscles: lateral delts, upper traps, lats, and biceps. Secondary muscles: anterior delts, posterior delts, mid traps, lower traps, rhomboids, spinal erectors, mid chest, lower chest, serratus anterior, brachialis, triceps, forearm flexors, abs, and obliques.

Super Low Row

  1. 90 lb / side · 10 reps · Historical Super Low Row (Plate Machine)
  2. 180 lb / side · 7 reps · Historical Super Low Row (Plate Machine)
  3. failureWith distinction.
    220 lb / side · 6 reps · Historical Super Low Row (Plate Machine) · failurePR: 1RM
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    180 lb / side · 12 reps · Historical Super Low Row (Plate Machine) · 0.5 RIRPR: volume
  5. failureWith distinction.
    180 lb / side · 8 reps · Historical Super Low Row (Plate Machine) · failure
  6. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    180 lb / side · 9 reps · Historical Super Low Row (Plate Machine) · 0 RIR

Lat Pulldown (Single Arm)

  1. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    35 lb · 6 reps · Cable · 1.5 RIR
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    50 lb · 13 reps · Cable · 0.5 RIRPR
  3. failureWith distinction.
    50 lb · 11 reps · Cable · failure

Pullover

  1. 50 lb · 8 reps · Historical pullover machine
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    140 lb · 11 reps · Historical pullover machine · 1 RIRPR
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    140 lb · 10 reps · Historical pullover machine · 1 RIR
  4. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    140 lb · 7 reps · Historical pullover machine · 1 RIR

Upright Row

  1. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    90 lb · 13 reps · Historical barbell · 0.5 RIR
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    90 lb · 10 reps · Historical barbell · 1 RIR

Shrug

  1. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    180 lb · 13 reps · Smith machine · 1.5 RIRPR
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    180 lb · 14 reps · Smith machine · 1 RIRPR

Bicep Twist Curl

  1. 35 lb · 6 reps · Cable
  2. failureWith distinction.
    57.5 lb · 10 reps · Cable · failure
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    57.5 lb · 9 reps · Cable · 0 RIR

Preacher Curl

  1. failureWith distinction.
    50 lb · 7 reps · Barbell · failure
  2. failureWith distinction.
    50 lb · 5 reps · Barbell · failure

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