Ben Berman

lift

Keir Starmest

date
time
duration
51m 20s
sets
17 sets
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Workout card for Keir Starmest. 17 sets across 6 exercises in 51m 20s: Upright Row, Shrug, Zercher Shrug, Overhead Single Arm Triceps Extension (rope attachment), One Arm Reverse Fly, and Preacher Curl. Primary muscles: lateral delts, posterior delts, upper traps, biceps, and triceps. Secondary muscles: anterior delts, mid traps, rhomboids, spinal erectors, brachialis, forearm flexors, forearm extensors, and abs.

Upright Row

  1. 45 lb · 10 reps · Historical barbell
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    95 lb · 14 reps · Historical barbell · 0 RIRPR: volume
  3. failureWith distinction.
    95 lb · 9 reps · Historical barbell · failure
  4. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    95 lb · 7 reps · Historical barbell · 0 RIR

Shrug

  1. 145 lb · 7 reps · Barbell

Zercher Shrug

  1. 185 lb · 10 reps · Barbell
  2. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    185 lb · 18 reps · Barbell · 2 RIR

Overhead Single Arm Triceps Extension (rope attachment)

  1. 15 lb · 10 reps · Cable
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    22.5 lb · 9 reps · Cable · 0 RIR
  3. failureWith distinction.
    20 lb · 11 reps · Cable · failure
  4. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    20 lb · 10 reps · Cable · 1 RIR

One Arm Reverse Fly

  1. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    15 lb · 11 reps · Cable · 0 RIRPR: volume
  2. failureWith distinction.
    17.5 lb · 7 reps · Cable · failure
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    15 lb · 10 reps · Cable · 0 RIR

Preacher Curl

  1. 45 lb · 7 reps · Barbell
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    55 lb · 6 reps · Barbell · 0 RIR
  3. failureWith distinction.
    55 lb · 4 reps · Barbell · failure

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