Ben Berman

lift

Pull + over

date
time
duration
38m 53s
sets
21 sets
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Workout card for Pull + over. 21 sets across 5 exercises in 38m 53s: Bent Over Row, Face Pull, Biceps Curl, Weighted Seated One Arm Reverse Wrist Curl, and Resurrection Lifts. Primary muscles: posterior delts, mid traps, biceps, forearm extensors, and abs. Secondary muscles: anterior delts, upper traps, lower traps, lats, rhomboids, spinal erectors, mid chest, serratus anterior, brachialis, triceps, forearm flexors, obliques, hip flexors, and hamstrings.

Bent Over Row

  1. 45 lb · 10 reps · Barbell
  2. 95 lb · 8 reps · Barbell
  3. failureWith distinction.
    145 lb · 10 reps · Barbell · failure
  4. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    145 lb · 9 reps · Barbell · 0 RIR
  5. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    115 lb · 12 reps · Barbell · 0 RIR
  6. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    115 lb · 7 reps · Barbell · 0 RIR

Face Pull

  1. 50 lb · 10 reps · Cable
  2. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    130 lb · 16 reps · Cable · 2 RIRPR: 1RM · volume
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    150 lb · 10 reps · Cable · 0 RIRPR: 1RM
  4. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    150 lb · 8 reps · Cable · 0 RIR

Biceps Curl

  1. 30 lb / side · 6 reps · Dumbbell
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    45 lb / side · 5 reps · Dumbbell · 0 RIR
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    40 lb / side · 4 reps · Dumbbell · 0 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 · 11 reps · Dumbbell · 0 RIRPR
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    20 lb · 10 reps · Dumbbell · 0 RIR

Resurrection Lifts

  1. 10 lb · 6 reps · Barbell
  2. 30 lb · 4 reps · Barbell
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    50 lb · 8 reps · Barbell · 0 RIR
  4. failureWith distinction.
    50 lb · 3 reps · Barbell · failure
  5. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    50 lb · 5 reps · Barbell + partials · 0 RIR
    partial reps
  6. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    50 lb · 8 reps · Barbell + partials · 0 RIR
    partial reps

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