Ben Berman

lift

Severalarms

date
time
duration
1h 23m
sets
32 sets
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Workout card for Severalarms. 32 sets across 11 exercises in 1h 23m: Deadlift, Flexion Row, Hip Abduction, Seated Leg Curl, Incline Row, Biceps Curl, Seated Face Pull With Dual Cable, One Arm Pullover, Seated Palms Up Wrist Curl, Weighted Seated One Arm Reverse Wrist Curl, and Shrug. Primary muscles: posterior delts, upper traps, mid traps, lats, spinal erectors, biceps, forearm flexors, forearm extensors, hamstrings, glute max, and glute med. Secondary muscles: lower traps, rhomboids, lower chest, serratus anterior, brachialis, triceps, abs, obliques, quads, and gastrocnemius.

Deadlift

  1. 45 lb · 10 reps · Barbell
  2. 135 lb · 6 reps · Barbell
  3. 225 lb · 4 reps · Barbell
  4. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    285 lb · 6 reps · Barbell · 0 RIR
  5. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    285 lb · 3 reps · Barbell · 1 RIR
  6. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    185 lb · 8 reps · Barbell · 0 RIR

Flexion Row

  1. 100 lb · 6 reps · Cable
    Grip problems
  2. RPE 73 reps in reserve. RIR describes how many more reps you could have completed.
    190 lb · 6 reps · Cable · 3 RIR
    Grip problems

Hip Abduction

  1. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    180 lb · 17 reps · Outer Thigh Machine · 2 RIR
  2. failureWith distinction.
    180 lb · 14 reps · Outer Thigh Machine · failure

Seated Leg Curl

  1. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    110 lb · 15 reps · Historical Lever Seated Leg Curl · 0 RIR
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    110 lb · 15 reps · Historical Lever Seated Leg Curl · 0 RIR

Incline Row

  1. 75 lb · 8 reps · Historical Incline Row (Atlantis)
  2. 120 lb · 6 reps · Historical Incline Row (Atlantis)
  3. failureWith distinction.
    150 lb · 9 reps · Historical Incline Row (Atlantis) · failurePR
  4. failureWith distinction.
    150 lb · 6 reps · Historical Incline Row (Atlantis) · failure
  5. 150 lb · 3 reps · Historical Incline Row (Atlantis) + partials
    partial reps
  6. failureWith distinction.
    120 lb · 8 reps · Historical Incline Row (Atlantis) · failure

Biceps Curl

  1. 25 lb / side · 8 reps · MTS curl
  2. failureWith distinction.
    45 lb / side · 10 reps · MTS curl · failurePR: 1RM
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    35 lb / side · 8 reps · MTS curl · 1 RIR

Seated Face Pull With Dual Cable

  1. 20 lb ×2 · 8 reps · Cable
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    35 lb ×2 · 9 reps · Cable · 0 RIRPR
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    6 reps · Cable · 0 RIR

One Arm Pullover

  1. 23.75 lb · 6 reps · Cable
  2. 38.75 lb · 5 reps · Cable + partials
    partial reps

Seated Palms Up Wrist Curl

  1. 30 lb / side · 5 reps · Dumbbell
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    35 lb / side · 13 reps · Dumbbell · 0 RIRPR: 1RM · volume
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    35 lb / side · 11 reps · Dumbbell · 1 RIR

Weighted Seated One Arm Reverse Wrist Curl

  1. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    20 lb · 10 reps · Dumbbell · 0 RIRPR

Shrug

  1. 135 lb · 5 reps · Barbell
    Forearm finisher
  2. 135 lb · 10 reps · Barbell
    Forearm finisher

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