Ben Berman

lift

Arms? In this economy?

date
time
duration
42m 01s
sets
16 sets
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Workout card for Arms? In this economy?. 16 sets across 4 exercises in 42m 01s: Overhead Press, Bent Over Row, Overhead Single Arm Triceps Extension (rope attachment), and Upright Row. Primary muscles: anterior delts, lateral delts, upper traps, mid traps, and triceps. Secondary muscles: posterior delts, lower traps, lats, rhomboids, spinal erectors, upper chest, serratus anterior, biceps, brachialis, forearm flexors, forearm extensors, abs, obliques, and hamstrings.

Overhead Press

  1. 45 lb · 5 reps · Barbell + pin press + standing
  2. 95 lb · 3 reps · Barbell + pin press + standing
  3. failureWith distinction.
    115 lb · 3 reps · Barbell + pin press + standing · failurePR
  4. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    95 lb · 5 reps · Barbell + pin press + standing · 1.5 RIRPR: volume · reps
  5. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    95 lb · 6 reps · Barbell + pin press + standing · 0.5 RIRPR: volume · reps
  6. failureWith distinction.
    95 lb · 4 reps · Barbell + pin press + standing · failure

Bent Over Row

  1. 45 lb · 8 reps · Barbell
  2. 95 lb · 6 reps · Barbell
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    145 lb · 10 reps · Barbell · 0 RIR
  4. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    145 lb · 7 reps · Barbell · 1.5 RIR
  5. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    145 lb · 6 reps · Barbell · 1 RIR

Overhead Single Arm Triceps Extension (rope attachment)

  1. 20 lb · 6 reps · Cable
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    27.5 lb · 10 reps · Cable · 0.5 RIRPR: 1RM · volume
  3. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    27.5 lb · 8 reps · Cable · 1.5 RIR

Upright Row

  1. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    90 lb · 15 reps · Barbell · 1 RIRPR
  2. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    90 lb · 10 reps · Barbell · 1.5 RIR

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