Ben Berman

lift

Width Day

date
time
duration
56m 12s
sets
20 sets
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Workout card for Width Day. 20 sets across 5 exercises in 56m 12s: Bench Press, Standing Fly, One Arm Pullover, Shrug, and One Arm Lateral Raise. Primary muscles: lateral delts, upper traps, lats, and mid chest. Secondary muscles: anterior delts, posterior delts, mid traps, rhomboids, upper chest, lower chest, serratus anterior, biceps, triceps, forearm flexors, abs, and obliques.

Bench Press

  1. 45 lb · 8 reps · Cambered bar
  2. 95 lb · 4 reps · Cambered bar
  3. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    135 lb · 9 reps · Cambered bar · 2 RIR
  4. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    135 lb · 7 reps · Cambered bar · 1 RIR
  5. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    135 lb · 7 reps · Cambered bar · 0 RIR
  6. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    115 lb · 7 reps · Cambered bar · 1 RIR
  7. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    115 lb · 5 reps · Cambered bar · 0 RIR

Standing Fly

  1. 20 lb ×2 · 10 reps · Cable
  2. failureWith distinction.
    40 lb ×2 · 7 reps · Cable · failurePR: 1RM
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    40 lb ×2 · 7 reps · Cable · 0 RIR

One Arm Pullover

  1. 20 lb · 10 reps · Cable
  2. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    35 lb · 11 reps · Cable · 2 RIRPR
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    35 lb · 10 reps · Cable · 1 RIR

Shrug

  1. 45 lb · 10 reps · Historical shrug machine
  2. 135 lb · 10 reps · Historical shrug machine
  3. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    225 lb · 13 reps · Historical shrug machine · 2 RIRPR
  4. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    155 lb · 13 reps · Historical shrug machine · 0 RIR

One Arm Lateral Raise

  1. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    10 lb · 14 reps · Cable · 2 RIRPR: reps
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    15 lb · 11 reps · Cable · 1 RIRPR: volume
  3. failureWith distinction.
    15 lb · 8 reps · Cable · failure

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