VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
3780 | 42 | 7 | 132 | 132 |
0.1 ~78.55 | 70 x 6 x 1 | EFF 59% INT 53% | |
↑ RPE 5 | |||
0.3 ~89.75 | 80 x 6 x 2 | EFF 68% INT 61% | |
↑ RPE 5 | |||
1 ~112.2 | PR 100 x 6 x 4 | EFF 85% INT 76% | |
↑ RPE 6,5 |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
1350 | 30 | 5 | 49.75 | 40 |
2+ ~50.5 | PR 45 x 6 x 5 | EFF PR% INT PR% | |
↑ RPE 8 |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
3870 | 23 | 9 | 240 | 240 |
0.1 ~128.35 | 120 x 4 x 1 | EFF 53% INT 50% | |
↑ RPE 5 | |||
0.1 ~160.45 | 150 x 4 x 1 | EFF 67% INT 63% | |
↑ RPE 5 | |||
0.1 ~177.75 | 170 x 3 x 1 | EFF 74% INT 71% | |
↑ RPE 6,5 | |||
0.6 ~194.2 | 190 x 2 x 6 | EFF 81% INT 79% | |
↑ RPE 7 |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
5400 | 30 | 6 | 220 | 220 |
1.7 ~197.15 | 180 x 5 x 6 | EFF 90% INT 82% | |
↑ RPE 8 |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
12000 | 160 | 4 | --- | --- |
~93.25 | PR BW x 50 x 1 | EFF --- INT --- | |
↑ RPE 8,5 | |||
~93.25 | BW x 40 x 1 | EFF --- INT --- | |
↑ RPE 8,5 | |||
~93.25 | BW x 35 x 2 | EFF --- INT --- | |
↑ RPE 8,5 |