Ben Berman

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Legs and Push

date
time
duration
1h 20m
sets
23 sets
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Workout card for Legs and Push. 23 sets across 6 exercises in 1h 20m: Chest Dip, Hip Abduction, Zercher Squat, Overhead Press, Chest Fly, and Seated One Leg Curl. Primary muscles: anterior delts, mid chest, lower chest, quads, hamstrings, glute max, and glute med. Secondary muscles: lateral delts, upper traps, lower traps, spinal erectors, upper chest, serratus anterior, biceps, triceps, abs, obliques, adductors, and gastrocnemius.

Chest Dip

  1. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    0 lb · 13 reps · Bodyweight · 1 RIR
  2. failureWith distinction.
    0 lb · 12 reps · Bodyweight · failure
  3. failureWith distinction.
    0 lb · 7 reps · Bodyweight · failure

Hip Abduction

  1. 130 lb · 8 reps · Outer Thigh Machine
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    225 lb · 13 reps · Outer Thigh Machine · 1 RIR
  3. failureWith distinction.
    225 lb · 11 reps · Outer Thigh Machine · failure
  4. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    225 lb · 12 reps · Outer Thigh Machine · 1 RIR
  5. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    225 lb · 12 reps · Outer Thigh Machine · 1 RIR

Zercher Squat

  1. 45 lb · 6 reps · Barbell
  2. 95 lb · 6 reps · Barbell
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    175 lb · 10 reps · Barbell · 1 RIRPR: 1RM · volume
  4. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    175 lb · 8 reps · Barbell · 2 RIR
  5. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    175 lb · 4 reps · Barbell · 1 RIR

Overhead Press

  1. 45 lb · 8 reps · Barbell + standing
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    65 lb · 10 reps · Barbell + standing · 1 RIR
  3. failureWith distinction.
    65 lb · 4 reps · Barbell + standing · failure
  4. failureWith distinction.
    65 lb · 4 reps · Barbell + standing · failure

Chest Fly

  1. 45 lb · 8 reps · Historical Lever Pec Deck Fly
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    85 lb · 9 reps · Historical Lever Pec Deck Fly · 1 RIR
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    85 lb · 8 reps · Historical Lever Pec Deck Fly · 0 RIR

Seated One Leg Curl

  1. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    55 lb · 9 reps · Historical Lever Seated One Leg Curl · 2 RIRPR
  2. 70 lb · 8 reps · Historical Lever Seated One Leg CurlPR: 1RM · volume
  3. 70 lb · 9 reps · Historical Lever Seated One Leg CurlPR: 1RM · volume

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