Ben Berman

lift

legz n push b4 blizz

date
time
duration
53m 52s
sets
21 sets
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Workout card for legz n push b4 blizz. 21 sets across 6 exercises in 53m 52s: Zercher Deadlift, Hip Adduction, Hip Abduction, Incline Bench Press, Overhead Single Arm Triceps Extension (rope attachment), and One Arm Lateral Raise. Primary muscles: lateral delts, spinal erectors, upper chest, triceps, quads, adductors, glute max, and glute med. Secondary muscles: anterior delts, posterior delts, upper traps, mid chest, serratus anterior, biceps, brachialis, forearm extensors, abs, obliques, and hamstrings.

Zercher Deadlift

  1. 45 lb · 10 reps · Barbell
  2. 95 lb · 6 reps · Barbell
  3. failureWith distinction.
    120 lb · 12 reps · Barbell · failurePR: 1RM · volume · reps
  4. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    120 lb · 10 reps · Barbell · 1 RIR
  5. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    120 lb · 7 reps · Barbell · 2 RIR

Hip Adduction

  1. 60 lb · 10 reps · Historical lever hip adductor
  2. 110 lb · 8 reps · Historical lever hip adductor
  3. failureWith distinction.
    190 lb · 10 reps · Historical lever hip adductor · failurePR
  4. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    190 lb · 7 reps · Historical lever hip adductor · 0 RIR

Hip Abduction

  1. 100 lb · 10 reps · Historical Lever Glute Abductors Press
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    150 lb · 15 reps · Historical Lever Glute Abductors Press · 0 RIRPR: 1RM · volume
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    150 lb · 11 reps · Historical Lever Glute Abductors Press · 1 RIR

Incline Bench Press

  1. 25 lb ×2 · 10 reps · Dumbbell
  2. 40 lb ×2 · 4 reps · Dumbbell
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    50 lb ×2 · 11 reps · Dumbbell · 0 RIR
  4. failureWith distinction.
    50 lb ×2 · 7 reps · Dumbbell · failure

Overhead Single Arm Triceps Extension (rope attachment)

  1. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    12.5 lb · 12 reps · Cable · 0 RIRPR: volume · reps
  2. failureWith distinction.
    12.5 lb · 8 reps · Cable · failure
  3. failureWith distinction.
    12.5 lb · 6 reps · Cable · failure

One Arm Lateral Raise

  1. failureWith distinction.
    12.5 lb · 8 reps · Cable · failure
  2. failureWith distinction.
    12.5 lb · 4 reps · Cable · failure

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