Ben Berman

lift

Heathcliff's Pull Day, Hopefully

date
time
duration
1h 03m
sets
27 sets
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Workout card for Heathcliff's Pull Day, Hopefully. 27 sets across 8 exercises in 1h 03m: Walking Lunge, Flexion Row, High Row, Seated Revers grip Concentration Curl, Reverse Grip Preacher Curl, Preacher Curl, One Arm Reverse Fly, and Power Clean. Primary muscles: posterior delts, lats, spinal erectors, biceps, brachialis, quads, and glute max. Secondary muscles: anterior delts, lateral delts, upper traps, mid traps, lower traps, rhomboids, forearm flexors, forearm extensors, abs, hamstrings, adductors, glute med, and gastrocnemius.

Walking Lunge

  1. 0 lb · 10 reps · Dumbbell
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    28 lb · 7 reps · Dumbbell · 0 RIRPR
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    20 lb · 7 reps · Dumbbell · 0 RIR
  4. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    20 lb · 7 reps · Dumbbell · 1 RIR

Flexion Row

  1. 50 lb · 10 reps · Cable
  2. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    150 lb · 6 reps · Cable · 2 RIR
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    200 lb · 12 reps · Cable · 1 RIRPR: 1RM · volume
  4. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    200 lb · 6 reps · Cable · 0 RIR
  5. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    150 lb · 8 reps · Cable · 2 RIR

High Row

  1. 35 lb ×2 · 8 reps · Historical Iso-Lateral High Row
  2. 45 lb ×2 · 6 reps · Historical Iso-Lateral High Row
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    80 lb ×2 · 12 reps · Historical Iso-Lateral High Row · 1 RIRPR
  4. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    80 lb ×2 · 11 reps · Historical Iso-Lateral High Row · 1 RIR
  5. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    80 lb ×2 · 8 reps · Historical Iso-Lateral High Row · 1 RIR

Seated Revers grip Concentration Curl

  1. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    15 lb · 14 reps · Dumbbell · 1 RIRPR
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    9 reps · Dumbbell · 0 RIR

Reverse Grip Preacher Curl

  1. 25 lb · 8 reps · Barbell
  2. failureWith distinction.
    45 lb · 4 reps · Barbell · failurePR
  3. failureWith distinction.
    35 lb · 3 reps · Barbell · failure

Preacher Curl

  1. 35 lb · 8 reps · Barbell
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    45 lb · 7 reps · Barbell · 0 RIR
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    45 lb · 4 reps · Barbell · 0 RIR

One Arm Reverse Fly

  1. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    12.5 lb · 11 reps · Cable · 2 RIRPR: 1RM · volume · reps
  2. failureWith distinction.
    20 lb · 6 reps · Cable · failurePR: 1RM

Power Clean

  1. 30 lb · 8 reps · Sandbag
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    50 lb · 15 reps · Sandbag · 1 RIRPR
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    50 lb · 9 reps · Sandbag · 1 RIR

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