Ben Berman

lift

Build Back Best

date
time
duration
1h 11m
sets
21 sets
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Workout card for Build Back Best. 21 sets across 8 exercises in 1h 11m: Deadlift, Hip Thrust, Flexion Row, Incline Row, Rear Delt Fly, Shrug, Upright Row, and Power Clean. Primary muscles: lateral delts, posterior delts, upper traps, mid traps, lats, spinal erectors, hamstrings, and glute max. Secondary muscles: anterior delts, lower traps, rhomboids, biceps, brachialis, forearm flexors, abs, quads, adductors, glute med, and gastrocnemius.

Deadlift

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

Hip Thrust

  1. 35 lb · 7 reps · Historical Glute Hip Thrust (Atlantis)
  2. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    60 lb · 9 reps · Historical Glute Hip Thrust (Atlantis) · 2 RIRPR

Flexion Row

  1. 130 lb · 8 reps · Cable
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    190 lb · 8 reps · Cable · 1 RIR

Incline Row

  1. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    120 lb · 13 reps · Historical Incline Row (Atlantis) · 1 RIRPR: volume · reps

Rear Delt Fly

  1. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    12.5 lb / side · 9 reps · Dumbbell · 0 RIR
  2. failureWith distinction.
    20 lb / side · 5 reps · Dumbbell · failurePR: 1RM

Shrug

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

Upright Row

  1. failureWith distinction.
    85 lb · 8 reps · Historical barbell · failure
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    85 lb · 7 reps · Historical barbell · 1 RIR

Power Clean

  1. 30 lb · 10 reps · Sandbag
  2. RPE 73 reps in reserve. RIR describes how many more reps you could have completed.
    50 lb · 10 reps · Sandbag · 3 RIR
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    50 lb · 10 reps · Sandbag · 1 RIR
  4. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    50 lb · 16 reps · Sandbag · 0 RIRPR

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