Ben Berman

lift

Arms 4 Lunch

date
time
duration
21m 51s
sets
13 sets
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Workout card for Arms 4 Lunch. 13 sets across 4 exercises in 21m 51s: Upright Row, One Arm Biceps Curl, Overhead Triceps Extension, and One Arm Lateral Raise. Primary muscles: lateral delts, upper traps, biceps, and triceps. Secondary muscles: anterior delts, posterior delts, serratus anterior, brachialis, and forearm flexors.

Upright Row

  1. 50 lb · 10 reps · Historical barbell
  2. 70 lb · 8 reps · Historical barbell
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    115 lb · 9 reps · Historical barbell · 0 RIRPR: 1RM
  4. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    95 lb · 9 reps · Historical barbell · 1 RIR
  5. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    85 lb · 9 reps · Historical barbell · 0 RIR

One Arm Biceps Curl

  1. 20 lb · 8 reps · Cable
  2. failureWith distinction.
    30 lb · 7 reps · Cable · failurePR
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    30 lb · 5 reps · Cable · 1 RIR
  4. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    23 lb · 9 reps · Cable · 1 RIRPR: reps

Overhead Triceps Extension

  1. 30 lb · 8 reps · Cable
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    50 lb · 8 reps · Cable · 1 RIR
  3. failureWith distinction.
    53 lb · 7 reps · Cable · failure

One Arm Lateral Raise

  1. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    10 lb · 10 reps · Cable · 1 RIR

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