Ben Berman

lift

Quick 4armz

date
time
duration
29m 02s
sets
16 sets
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Twin handle parallel grip lat pulldown

5 sets

13 volume points

  1. W
    55 lbs × 8
  2. W
    115 lbs × 6
  3. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    145 lbs × 11PR
  4. RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    145 lbs × 6
  5. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    130 lbs × 5

Dumbbell Pullover (VERSION 2)

4 sets

6 volume points

  1. W
    30 lbs × 7
  2. 07
    40 lbs × 9PR
  3. 08
    40 lbs × 6
    partial reps
  4. 09
    50 lbs × 8PR: 1RM · volume
    partial reps

Cross Body Hammer Curl

3 sets

8 volume points

  1. W
    25 lbs × 10
  2. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    35 lbs × 10PR
  3. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    35 lbs × 6

Farmer's Walk (Dumbbells)

2 sets

4 volume points

  1. 13
    20 lbs × 60PR: reps
  2. 14
    20 lbs × 40

EZ Barbell Standing Wrist Reverse Curl

2 sets

4 volume points

  1. RPE 7Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    25 lbs × 15PR
  2. RPE 7Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    40 lbs × 14PR: 1RM · volume

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