Ben Berman

lift

Body Day

date
time
duration
46m 07s
sets
23 sets
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Workout card for Body Day. 23 sets across 5 exercises in 46m 07s: Seated Dip, Standing Up Straight Crossovers, One Arm Lateral Raise, Overhead Single Arm Triceps Extension (rope attachment), and Romanian Deadlift. Primary muscles: lateral delts, mid chest, triceps, hamstrings, and glute max. Secondary muscles: anterior delts, posterior delts, upper traps, lats, spinal erectors, upper chest, lower chest, serratus anterior, forearm flexors, forearm extensors, abs, and adductors.

Seated Dip

  1. 55 lb · 13 reps · Historical Lever Seated Dip
  2. 135 lb · 7 reps · Historical Lever Seated Dip
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    195 lb · 12 reps · Historical Lever Seated Dip · 1 RIRPR
  4. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    195 lb · 11 reps · Historical Lever Seated Dip · 1 RIR
  5. failureWith distinction.
    195 lb · 6 reps · Historical Lever Seated Dip · failure
  6. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    175 lb · 6 reps · Historical Lever Seated Dip · 0 RIR

Standing Up Straight Crossovers

  1. 10 lb ×2 · 8 reps · Cable
  2. 25 lb ×2 · 4 reps · Cable
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    30 lb ×2 · 9 reps · Cable · 0 RIRPR: 1RM
  4. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    25 lb ×2 · 8 reps · Cable · 1 RIR

One Arm Lateral Raise

  1. 10 lb · 5 reps · Cable
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    15 lb · 11 reps · Cable · 0 RIR
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    15 lb · 8 reps · Cable · 0 RIR
  4. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    10 lb · 11 reps · Cable · 0 RIR

Overhead Single Arm Triceps Extension (rope attachment)

  1. 10 lb · 8 reps · Cable
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    20 lb · 11 reps · Cable · 0 RIR
  3. failureWith distinction.
    20 lb · 7 reps · Cable · failure
  4. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    15 lb · 11 reps · Cable · 0 RIR

Romanian Deadlift

  1. 45 lb · 10 reps · Barbell
  2. 135 lb · 5 reps · Barbell
  3. 185 lb · 4 reps · Barbell
  4. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    185 lb · 9 reps · Barbell · 0 RIR
  5. failureWith distinction.
    185 lb · 7 reps · Barbell · failure

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