Ben Berman

fitness

Fitness

Lifting and running, logged together

volume

fitness archive

Training days

Aug 18, 2025 - Aug 24, 2026 · matching view · 5 lift days · 0 runs on 0 run days

lift volumelessmorerun

activity

Activity log

561 matching sets · 33 lifts · 0 runs · 10 visible activities

per page102040

newest first

Curls 4 The Squirrels

1h 11m · 26 sets

Full Squat

6 sets · 16 volume points
  1. 01
    45 lbs × 10
  2. 02
    135 lbs × 6
  3. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    160 lbs × 9
  4. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    160 lbs × 7
  5. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    165 lbs × 7
  6. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    165 lbs × 5

Cable Wide-Grip Lat Pulldown

4 sets · 11 volume points
  1. 07
    90 lbs × 10
  2. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    165 lbs × 8PR: 1RM
  3. 09
    165 lbs × 6
  4. RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    145 lbs × 7

Chest-supported Row

3 sets · 6 volume points
  1. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    135 lbs × 9
  2. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    135 lbs × 9
  3. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    135 lbs × 5

Lever Seated Reverse Fly

3 sets · 6 volume points
  1. 14
    45 lbs × 10
  2. 15
    90 lbs × 9
  3. 16
    90 lbs × 8

EZ-bar Drag Bicep Curl

2 sets · 6 volume points
  1. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    45 lbs × 9
  2. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    45 lbs × 7

Hanging Leg Raise

3 sets · 8 volume points
  1. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    0 lbs × 19
  2. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    0 lbs × 12
  3. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    0 lbs × 11

Reverse Concentration Curls

3 sets · 9 volume points
  1. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    15 lbs × 12PR: reps
  2. RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    15 lbs × 10
  3. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    15 lbs × 9

Pull Up (Parallel Grip)

2 sets · 7 volume points
  1. 25
    0 lbs
    incomplete
  2. RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    0 lbs × 5

Glutenous

1h 19m · 17 sets

Deficit Split Squat (Smith Machine)

4 sets · 9 volume points
  1. 01
    45 lbs × 8PR
  2. RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    65 lbs × 10PR
  3. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    95 lbs × 7PR: 1RM · volume
  4. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    95 lbs × 6

Deficit Sumo Deadlift (Barbell)

4 sets · 10 volume points
  1. 05
    45 lbs × 10PR
  2. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    135 lbs × 10PR: 1RM · volume
  3. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    135 lbs × 9
  4. RPE 7.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    135 lbs × 6

Hip Abductor (Machine)

3 sets · 12 volume points
  1. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    112.5 lbs × 15
  2. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    112.5 lbs × 17
  3. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    112.5 lbs × 14

Barbell Seated Overhead Press

4 sets · 10 volume points
  1. 12
    45 lbs × 10
  2. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    70 lbs × 8
  3. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    70 lbs × 6
  4. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    60 lbs × 8

Lever Lying Single Leg Curl

2 sets · 4 volume points
  1. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    30 lbs × 8PR
  2. 17
    30 lbs × 6

Weird Stuff

1h 20m · 18 sets

Cable Seated Pullover

5 sets · 14 volume points
  1. 01
    30 lbs × 10
  2. RPE 7.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    70 lbs × 13PR: 1RM · volume
  3. 03
    80 lbs × 5PR: max load
  4. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    70 lbs × 12
  5. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    80 lbs × 7

Smith Incline Bench Press

5 sets · 19 volume points
  1. 06
    100 lbs × 8
  2. 07
    145 lbs × 8
  3. RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    145 lbs × 7
  4. RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    145 lbs × 5
  5. RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    130 lbs × 5

Overhead Triceps Extension

3 sets · 6 volume points
  1. 11
    40 lbs × 8
  2. 12
    40 lbs × 5
  3. 13
    40 lbs × 7

Pullover

3 sets · 6 volume points
  1. RPE 7.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    30 lbs × 14
  2. 15
    40 lbs × 9
  3. 16
    40 lbs × 7

Bicep Twist Curl (Cable)

2 sets · 4 volume points
  1. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    55 lbs × 15
  2. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    55 lbs × 8

Morning Workout

1h 21m · 18 sets

Cable Seated Pullover

5 sets · 13 volume points
  1. 01
    30 lbs × 10
  2. 02
    50 lbs × 8
  3. RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    70 lbs × 12PR: 1RM
  4. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    70 lbs × 12
  5. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    70 lbs × 10

Lat Pull-around

3 sets · 12 volume points
  1. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    55 lbs × 11
  2. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    55 lbs × 10
  3. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    55 lbs × 10

Lateral Raise

4 sets · 11 volume points
  1. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    15 lbs × 10
  2. 10
    15 lbs × 10
  3. 11
    15 lbs × 9
  4. RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    15 lbs × 9

Bicep Twist Curl (Cable)

3 sets · 9 volume points
  1. 13
    55 lbs × 12
  2. RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    55 lbs × 10
  3. 15
    55 lbs × 7

Lever Total Abdominal Crunch

3 sets · 6 volume points
  1. 16
    100 lbs × 8
  2. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    137.5 lbs × 12PR: 1RM
  3. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    137.5 lbs × 8

Owie My Back

39m 57s · 20 sets

Flexion Row

4 sets · 8 volume points
  1. 01
    85 lbs × 8
  2. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    150 lbs × 11PR: 1RM
  3. 03
    150 lbs × 9
  4. 04
    150 lbs × 7

Cable Standing Face Pull

4 sets · 8 volume points
  1. 05
    42.5 lbs × 10
  2. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    72.5 lbs × 11PR: max load
  3. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    72.5 lbs × 9
  4. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    72.5 lbs × 9

Vertical Traction (Machine)

3 sets · 9 volume points
  1. 09
    80 lbs × 6
  2. 10
    120 lbs × 11
  3. RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    120 lbs × 8

Cable Wide-Grip Lat Pulldown

3 sets · 8 volume points
  1. 12
    70 lbs × 8
  2. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    120 lbs × 10
  3. 14
    120 lbs × 7

Bicep Twist Curl (Cable)

3 sets · 6 volume points
  1. 15
    25 lbs × 3
  2. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    45 lbs × 10
  3. 17
    45 lbs × 6

Hanging Leg Raise

3 sets · 7 volume points
  1. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    0 lbs × 15
  2. RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    0 lbs × 11
  3. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    0 lbs × 11

Pull Up Focus @ Sky

50m 06s · 16 sets

Pull up

4 sets · 8 volume points
  1. 01
    0 lbs × 10PR: reps
  2. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    0 lbs × 6
  3. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    0 lbs × 5
  4. 04
    0 lbs × 2

Vertical Traction (Machine)

4 sets · 8 volume points
  1. 05
    70 lbs × 10
  2. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    100 lbs × 13
  3. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    110 lbs × 8
  4. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    95 lbs × 9

Chest-Supported Row (Plate Machine)

3 sets · 8 volume points
  1. 09
    90 lbs × 8
  2. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    140 lbs × 9
  3. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    140 lbs × 9

Cable Standing Face Pull

3 sets · 10 volume points
  1. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    57.5 lbs × 14PR: reps
  2. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    57.5 lbs × 9
  3. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    57.5 lbs × 12

Bicep Twist Curl (Cable)

2 sets · 6 volume points
  1. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    47.5 lbs × 12PR: 1RM
  2. 16
    47.5 lbs × 6

Cambered Madness

1h 21m · 20 sets

Barbell Seated Overhead Press

6 sets · 19 volume points
  1. 01
    45 lbs × 10
  2. 02
    65 lbs × 4
  3. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    85 lbs × 7PR: 1RM
  4. RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    85 lbs × 5
  5. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    75 lbs × 5
  6. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    65 lbs × 8

Bench Press (Cambered Bar)

5 sets · 16 volume points
  1. 07
    45 lbs × 10
  2. 08
    135 lbs × 4
  3. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    135 lbs × 7
  4. RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    135 lbs × 6
  5. RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    135 lbs × 7

Incline Bench Press

4 sets · 14 volume points
  1. 12
    45 lbs × 10
  2. 13
    65 lbs × 6
  3. RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    115 lbs × 4PR: 1RM
  4. RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    95 lbs × 5

Shrug

4 sets · 12 volume points
  1. 16
    135 lbs × 10
  2. 17
    205 lbs × 12PR: max load
  3. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    205 lbs × 18PR: 1RM
  4. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    205 lbs × 18

Pull up

1 set · 2 volume points
  1. 20
    0 lbs × 8

Crunch Push With Josh

1h 17m · 20 sets

Full Squat

4 sets · 11 volume points
  1. 01
    45 lbs × 10
  2. 02
    135 lbs × 4
  3. RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    155 lbs × 5
  4. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    170 lbs × 7

Bench Press

4 sets · 8 volume points
  1. 05
    45 lbs × 10
  2. 06
    135 lbs × 5
  3. 07
    155 lbs × 7
  4. 08
    165 lbs × 3PR: max load

Barbell Seated Overhead Press

4 sets · 8 volume points
  1. 09
    45 lbs × 10
  2. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    75 lbs × 8PR: 1RM · volume
  3. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    75 lbs × 5
  4. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    65 lbs × 7

Lever Lateral Raise

3 sets · 8 volume points
  1. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    80 lbs × 11PR: 1RM · volume
  2. 14
    80 lbs × 12PR: 1RM · volume
  3. 15
    80 lbs × 10

Shrug

2 sets · 7 volume points
  1. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    80 lbs × 25PR: 1RM
  2. RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    90 lbs × 16PR: max load

Overhead Triceps Extension

2 sets · 4 volume points
  1. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    32.5 lbs × 11PR: 1RM
  2. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    32.5 lbs × 12PR: 1RM

Chest Dip

1 set · 2 volume points
  1. 20
    0 lbs × 5PR

Morning Workout

1h 21m · 29 sets

Full Squat

5 sets · 13 volume points
  1. 01
    45 lbs × 10
  2. RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    135 lbs × 12PR: volume · reps
  3. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    155 lbs × 8
  4. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    165 lbs × 7
  5. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    135 lbs × 11

Hip Abductor (Machine)

4 sets · 9 volume points
  1. 06
    60 lbs × 10
  2. RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    110 lbs × 19PR: 1RM · volume · reps
  3. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    110 lbs × 16
  4. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    110 lbs × 22PR: 1RM · volume · reps

Lever Standing Calf Raise

3 sets · 13 volume points
  1. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    240 lbs × 18PR
  2. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    250 lbs × 16PR: max load
  3. RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    260 lbs × 13PR: max load

Chest Dip (Assisted)

5 sets · 14 volume points
  1. 13
    75 lbs × 6PR: max load
  2. RPE 7.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    45 lbs × 10PR: reps
  3. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    15 lbs × 9
  4. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    0 lbs × 7
  5. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    0 lbs × 7

Triceps Press (Machine)

3 sets · 11 volume points
  1. 18
    85 lbs × 8PR
  2. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    130 lbs × 13PR
  3. RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    145 lbs × 12PR: 1RM · volume

Arnold Press

3 sets · 10 volume points
  1. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    27.5 lbs × 10PR: 1RM · volume
  2. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    27.5 lbs × 9
  3. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    27.5 lbs × 9

Decline Crunch

2 sets · 7 volume points
  1. RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    27.5 lbs × 13PR: 1RM · volume
  2. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    27.5 lbs × 9

Lateral Raise

2 sets · 6 volume points
  1. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    15 lbs × 10
  2. 27
    15 lbs × 10

Cable Twist

2 sets · 4 volume points
  1. 28
    20 lbs × 8PR
  2. RPE 7Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    42.5 lbs × 10PR

Morning Workout

1h 14m · 22 sets

Bench Press

5 sets · 10 volume points
  1. 01
    45 lbs × 10PR
  2. 02
    135 lbs × 6PR: 1RM · volume
  3. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    150 lbs × 9PR: 1RM · volume
  4. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    150 lbs × 5
  5. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    140 lbs × 6

Incline Bench Press

3 sets · 10 volume points
  1. 06
    20 lbs × 8
  2. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    40 lbs × 8
  3. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    40 lbs × 6

Arnold Press

4 sets · 13 volume points
  1. 09
    10 lbs × 10
  2. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    20 lbs × 10
  3. RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    20 lbs × 10
  4. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    15 lbs × 12PR: reps

Overhead Triceps Extension

3 sets · 8 volume points
  1. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    27.5 lbs × 13PR: 1RM · volume
  2. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    30.5 lbs × 9PR: 1RM
  3. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    25.5 lbs × 8

Lever Lateral Raise

3 sets · 6 volume points
  1. 16
    20 lbs × 10PR
  2. 17
    50 lbs × 14PR
  3. 18
    60 lbs × 11PR: 1RM

Decline Crunch

2 sets · 4 volume points
  1. 19
    20 lbs × 16PR
  2. 20
    20 lbs × 15

Chest Dip (Assisted)

2 sets · 4 volume points
  1. 21
    70 lbs × 8PR
  2. 22
    70 lbs × 9PR: 1RM · volume · reps

~

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