Ben Berman

lift

Legs but also arms

date
time
duration
1h 11m
sets
25 sets
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Workout card for Legs but also arms. 25 sets across 6 exercises in 1h 11m: Power Clean, Hip Thrust, Seated Leg Curl, Hip Abduction, Preacher Curl, and Upright Row. Primary muscles: lateral delts, upper traps, spinal erectors, biceps, hamstrings, glute max, and glute med. Secondary muscles: anterior delts, posterior delts, lats, brachialis, forearm flexors, abs, quads, adductors, gastrocnemius, and soleus.

Power Clean

  1. 20 lb · 10 reps · Sandbag
  2. 45 lb · 10 reps · Barbell
  3. 95 lb · 6 reps · Barbell
  4. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    115 lb · 10 reps · Barbell · 1.5 RIRPR: 1RM · volume
  5. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    115 lb · 10 reps · Barbell · 1 RIR
  6. failureWith distinction.
    115 lb · 5 reps · Barbell · failure

Hip Thrust

  1. 45 lb · 6 reps · GluteBuilder · 2nd floor vibe
  2. 95 lb · 6 reps · GluteBuilder · 2nd floor vibe
  3. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    185 lb · 10 reps · GluteBuilder · 2nd floor vibe · 1.5 RIRPR
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    185 lb · 10 reps · GluteBuilder · 2nd floor vibe · 0.5 RIR
  5. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    185 lb · 10 reps · GluteBuilder · 2nd floor vibe · 0.5 RIR

Seated Leg Curl

  1. 100 lb · 8 reps · Leg Curl Machine · 2nd floor vibe
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    175 lb · 10 reps · Leg Curl Machine · 2nd floor vibe · 1 RIRPR
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    175 lb · 9 reps · Leg Curl Machine · 2nd floor vibe · 1 RIR
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    175 lb · 8 reps · Leg Curl Machine · 2nd floor vibe · 0.5 RIR

Hip Abduction

  1. 140 lb · 8 reps · Outer Thigh Machine
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    205 lb · 13 reps · Outer Thigh Machine · 0.5 RIR
  3. failureWith distinction.
    205 lb · 10 reps · Outer Thigh Machine · failure
    ↳ 155 lb · 11 reps · Outer Thigh Machine · 1 RIR↳ 105 lb · 13 reps · Outer Thigh Machine · failure

Preacher Curl

  1. 25 lb · 10 reps · Barbell
  2. 45 lb · 6 reps · Barbell
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    65 lb · 9 reps · Barbell · 0 RIRPR: 1RM
  4. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    65 lb · 5 reps · Barbell · 0 RIR
  5. failureWith distinction.
    55 lb · 7 reps · Barbell · failure

Upright Row

  1. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    70 lb · 13 reps · Barbell · 1 RIRPR
  2. failureWith distinction.
    70 lb · 9 reps · Barbell · failure

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