VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
852.5 | 10 | 3 | 117.65 | 110 |
0.1 ~75.8 | 72.5 x 3 x 1 | EFF 64% INT 66% | |
0.1 ~88.85 | 85 x 3 x 1 | EFF 76% INT 77% | |
0.3 ~101.65 | 95 x 4 x 1 | EFF 86% INT 86% | |
↑ 2 sets of 3 reps 1 set of 3+ reps |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
1050 | 22 | 3 | 94.9 | 82.5 |
0.2 ~50.15 | 42.5 x 8 x 1 | EFF 53% INT 52% | |
0.2 ~56.05 | 47.5 x 8 x 1 | EFF 59% INT 58% | |
0.2 ~61.7 | 55 x 6 x 1 | EFF 65% INT 67% | |
↑ 3 sets of 10 |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
1930 | 20 | 2 | 116.85 | 94 |
2+ ~119.95 | PR BW + 2.5 x 10 x 2 | EFF PR% INT PR% | |
↑ reps |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
1222 | 13 | 2 | 112.6 | 95 |
2+ ~105.45 | BW x 6 x 1 | EFF 94% INT 99% | |
2+ ~108.1 | BW x 7 x 1 | EFF 96% INT 99% | |
↑ 2 - 15x2 |