lift

\uD83C\uDF7A\uD83C\uDF7A\uD83C\uDF7A\u27A1\uFE0F\uD83D\uDCAA\u2049\uFE0F

date: Dec 4, 2025
time: 9:54 PM–10:21 PM
duration: 27m 10s
sets: 10 sets
share: share this workout
*\\uD83C\\uDF7A\\uD83C\\uDF7A\\uD83C\\uDF7A\\u27A1\\uFE0F\\uD83D\\uDCAA\\u2049\\uFE0F* Dec 4, 2025 · 9:54 PM–10:21 PM · 27m 10s · 6 working sets I. Bench Press · Dumbbell W. 25 lb ×2 · 10 reps W. 35 lb ×2 · 8 reps W. 60 lb ×2 · 4 reps 1. 70 lb ×2 · 8 reps · 0 RIR 2. 60 lb ×2 · 8 reps · 0 RIR II. Overhead Press · Dumbbell + sitting W. 25 lb ×2 · 7 reps 1. 32.5 lb ×2 · 7 reps · 1 RIR 2. 32.5 lb ×2 · 6 reps · 0 RIR III. Standing Up Straight Crossovers · Cable 1. 27.5 lb ×2 · 9 reps · 1 RIR 2. 27.5 lb ×2 · 6 reps · 1 RIR https://ben.soy/fitness/lift/2025-12-04T21-54-15-05-00
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$Workout card for \uD83C\uDF7A\uD83C\uDF7A\uD83C\uDF7A\u27A1\uFE0F\uD83D\uDCAA\u2049\uFE0F. 10 sets across 3 exercises in 27m 10s: Bench Press, Overhead Press, and Standing Up Straight Crossovers. Primary muscles: anterior delts and mid chest. Secondary muscles: lateral delts, upper traps, lower traps, spinal erectors, upper chest, lower chest, serratus anterior, triceps, abs, and obliques.$

Bench Press

25 lb ×2 · 10 reps · Dumbbell
35 lb ×2 · 8 reps · Dumbbell
60 lb ×2 · 4 reps · Dumbbell
RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
70 lb ×2 · 8 reps · Dumbbell · 0 RIR
RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
60 lb ×2 · 8 reps · Dumbbell · 0 RIR

25 lb ×2 · 7 reps · Dumbbell + sitting
RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
32.5 lb ×2 · 7 reps · Dumbbell + sitting · 1 RIR
RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
32.5 lb ×2 · 6 reps · Dumbbell + sitting · 0 RIR

RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
27.5 lb ×2 · 9 reps · Cable · 1 RIRPR: 1RM · volume
RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
27.5 lb ×2 · 6 reps · Cable · 1 RIR