Ben Berman

lift

The Rest of the Body!

date
time
duration
35m 48s
sets
17 sets
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Workout card for The Rest of the Body!. 17 sets across 5 exercises in 35m 48s: Zercher Squat, Front Pulldown, Preacher Curl, Pronated Grip Seated Scapular Retraction Shrug, and Reverse Curl. Primary muscles: mid traps, lats, rhomboids, biceps, brachialis, quads, and glute max. Secondary muscles: posterior delts, upper traps, lower traps, spinal erectors, forearm flexors, forearm extensors, abs, obliques, hamstrings, adductors, glute med, and gastrocnemius.

Zercher Squat

  1. 45 lb · 8 reps · Barbell
  2. 95 lb · 4 reps · Barbell
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    115 lb · 13 reps · Barbell · 1 RIRPR
  4. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    115 lb · 9 reps · Barbell · 1 RIR
  5. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    95 lb · 10 reps · Barbell · 1 RIR

Front Pulldown

  1. 145 lb · 8 reps · Historical Lever Front Pulldown
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    205 lb · 8 reps · Historical Lever Front Pulldown · 0 RIRPR
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    205 lb · 5 reps · Historical Lever Front Pulldown · 0 RIR
  4. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    185 lb · 4 reps · Historical Lever Front Pulldown · 0 RIR

Preacher Curl

  1. 30 lb · 4 reps · Historical preacher machine
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    50 lb · 11 reps · Historical preacher machine · 1 RIR
  3. failureWith distinction.
    60 lb · 4 reps · Historical preacher machine · failure

Pronated Grip Seated Scapular Retraction Shrug

  1. 100 lb · 10 reps · Historical lever machine
  2. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    190 lb · 12 reps · Historical lever machine · 2 RIRPR
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    190 lb · 10 reps · Historical lever machine · 1 RIR

Reverse Curl

  1. failureWith distinction.
    50 lb · 7 reps · Barbell · failurePR: 1RM
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    50 lb · 6 reps · Barbell · 0 RIR

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