Ben Berman

lift

Party Time Pump

date
time
duration
45m 58s
sets
18 sets
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Workout card for Party Time Pump. 18 sets across 5 exercises in 45m 58s: Bench Press, Overhead Press, Overhead Single Arm Triceps Extension (rope attachment), One Arm Lateral Raise, and Biceps Curl. Primary muscles: anterior delts, lateral delts, mid chest, biceps, and triceps. Secondary muscles: posterior delts, upper traps, lower traps, spinal erectors, upper chest, lower chest, serratus anterior, brachialis, forearm flexors, forearm extensors, abs, and obliques.

Bench Press

  1. 45 lb · 10 reps · Cambered bar
  2. 95 lb · 6 reps · Cambered bar
  3. 135 lb · 4 reps · Cambered bar
  4. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    155 lb · 8 reps · Cambered bar · 0 RIRPR: 1RM · volume
  5. failureWith distinction.
    155 lb · 4 reps · Cambered bar · failure
  6. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    135 lb · 5 reps · Cambered bar · 1 RIR

Overhead Press

  1. 30 lb ×2 · 6 reps · Dumbbell + standing
  2. failureWith distinction.
    35 lb ×2 · 6 reps · Dumbbell + standing · failure
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    30 lb ×2 · 5 reps · Dumbbell + standing · 0 RIR

Overhead Single Arm Triceps Extension (rope attachment)

  1. 10 lb · 10 reps · Cable
  2. 20 lb · 8 reps · Cable
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    25 lb · 8 reps · Cable · 0 RIR
  4. failureWith distinction.
    25 lb · 7 reps · Cable · failure

One Arm Lateral Raise

  1. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    12.5 lb · 12 reps · Cable · 1 RIR
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    12.5 lb · 11 reps · Cable · 1 RIR

Biceps Curl

  1. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    45 lb / side · 7 reps · Dumbbell · 1 RIRPR: 1RM
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    40 lb / side · 7 reps · Dumbbell · 1 RIR
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    40 lb / side · 5 reps · Dumbbell · 0 RIR

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