Ben Berman

lift

Chest > Chess

date
time
duration
47m 31s
sets
21 sets
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Workout card for Chest > Chess. 21 sets across 5 exercises in 47m 31s: Chest Dip, Chest Fly, Overhead Press, Overhead Single Arm Triceps Extension (rope attachment), and Lateral Raise. Primary muscles: anterior delts, lateral delts, mid chest, lower chest, and triceps. Secondary muscles: posterior delts, upper traps, lower traps, lats, upper chest, serratus anterior, forearm extensors, and abs.

Chest Dip

  1. -70 lb · 8 reps · Assisted dip machine
  2. -30 lb · 6 reps · Assisted dip machine
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    13 reps · Assisted dip machine · 1 RIRPR: reps
  4. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    7 reps · Assisted dip machine · 1 RIR
  5. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    -30 lb · 6 reps · Assisted dip machine · 1 RIR

Chest Fly

  1. 35 lb · 8 reps · Historical Pec Fly (Roc It Machine)
  2. 55 lb · 8 reps · Historical Pec Fly (Roc It Machine)
  3. 95 lb · 6 reps · Historical Pec Fly (Roc It Machine)
  4. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    155 lb · 13 reps · Historical Pec Fly (Roc It Machine) · 1 RIRPR
  5. failureWith distinction.
    155 lb · 10 reps · Historical Pec Fly (Roc It Machine) · failure
  6. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    155 lb · 7 reps · Historical Pec Fly (Roc It Machine) · 0 RIR

Overhead Press

  1. 45 lb · 9 reps · ROC-IT shoulder press
  2. 75 lb · 6 reps · ROC-IT shoulder press
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    95 lb · 13 reps · ROC-IT shoulder press · 1 RIRPR
  4. failureWith distinction.
    95 lb · 7 reps · ROC-IT shoulder press · failure

Overhead Single Arm Triceps Extension (rope attachment)

  1. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    10 lb · 13 reps · Cable · 1 RIRPR: reps
  2. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    15 lb · 11 reps · Cable · 2 RIR
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    15 lb · 9 reps · Cable · 1 RIR

Lateral Raise

  1. 70 lb · 7 reps · Historical lateral raise machine
  2. 110 lb · 5 reps · Historical lateral raise machine + partials
    partial reps
  3. failureWith distinction.
    90 lb · 8 reps · Historical lateral raise machine · failure

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