Ben Berman

lift

St. Squatty's Day

date
time
duration
52m 12s
sets
23 sets
share
share this workout

Select the text above to copy it — it already ends with this page's link.

save image
Workout card for St. Squatty's Day. 23 sets across 6 exercises in 52m 12s: Squat, Leg Extension, Hip Adduction, Overhead Single Arm Triceps Extension (rope attachment), Lateral Raise, and Sissy Squat. Primary muscles: lateral delts, triceps, quads, adductors, and glute max. Secondary muscles: anterior delts, posterior delts, upper traps, spinal erectors, forearm extensors, abs, hip flexors, hamstrings, glute med, and gastrocnemius.

Squat

  1. 45 lb · 8 reps · Barbell
  2. 135 lb · 8 reps · Barbell
  3. 185 lb · 4 reps · Barbell
  4. 215 lb · 2 reps · Barbell
  5. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    225 lb · 7 reps · Barbell · 1 RIRPR: 1RM
  6. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    225 lb · 6 reps · Barbell · 0 RIR
  7. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    225 lb · 5 reps · Barbell · 1 RIR
  8. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    210 lb · 4 reps · Barbell · 0 RIR

Leg Extension

  1. 80 lb · 10 reps · Lever Leg Extension · 2nd floor Vibe
  2. 150 lb · 6 reps · Lever Leg Extension · 2nd floor Vibe
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    200 lb · 11 reps · Lever Leg Extension · 2nd floor Vibe · 1 RIR
  4. failureWith distinction.
    200 lb · 12 reps · Lever Leg Extension · 2nd floor Vibe · failure

Hip Adduction

  1. 100 lb · 8 reps · ROC-IT hip adductor
  2. failureWith distinction.
    130 lb · 10 reps · ROC-IT hip adductor · failurePR
  3. failureWith distinction.
    130 lb · 7 reps · ROC-IT hip adductor · failure

Overhead Single Arm Triceps Extension (rope attachment)

  1. 12.5 lb · 10 reps · Cable
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    27.5 lb · 8 reps · Cable · 0 RIRPR: 1RM · volume
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    23.75 lb · 8 reps · Cable · 0 RIR

Lateral Raise

  1. 45 lb · 8 reps · Historical lateral raise machine
  2. 65 lb · 6 reps · Historical lateral raise machine
  3. failureWith distinction.
    100 lb · 10 reps · Historical lateral raise machine · failure
  4. failureWith distinction.
    100 lb · 6 reps · Historical lateral raise machine · failure

Sissy Squat

  1. 0 lb · 10 reps · BodyweightPR

fitness

sign in

Sign in.

Sign in with Google to join the comments or open a private page shared with you.

continue with Google
theme