VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
1425 | 45 | 3 | 62.15 | 50 |
0.8 ~37.3 | 30 x 15 x 2 | EFF 60% INT 60% | |
0.5 ~43.5 | 35 x 15 x 1 | EFF 70% INT 70% |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
1800 | 78 | 6 | 37.3 | 30 |
2+ ~31.1 | 25 x 12 x 4 | EFF 83% INT 83% | |
0.9 ~31.1 | 25 x 15 x 1 | EFF 83% INT 83% | |
↑ with some single arm | |||
0.3 ~18.65 | 15 x 15 x 1 | EFF 50% INT 50% | |
↑ press+squeeze |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
840 | 60 | 5 | 26.55 | 22.5 |
0.5 ~15.55 | 12.5 x 12 x 2 | EFF 59% INT 56% | |
1.1 ~18.65 | 15 x 12 x 3 | EFF 70% INT 67% |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
1800 | 60 | 3 | --- | --- |
~37.3 | PR 30 x 20 x 3 | EFF --- INT --- |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
1050 | 100 | 5 | 18.65 | 15 |
1.2 ~12.45 | 10 x 20 x 2 | EFF 67% INT 67% | |
2+ ~15.55 | 12.5 x 20 x 2 | EFF 83% INT 83% | |
0.4 ~9.3 | 7.5 x 20 x 1 | EFF 50% INT 50% | |
↑ dropset |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
1320 | 60 | 5 | 31.1 | 25 |
0.6 ~24.85 | 20 x 12 x 1 | EFF 80% INT 80% | |
2+ ~27.95 | PR 22.5 x 12 x 4 | EFF 90% INT 90% |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
1312.5 | 137 | 13 | 18.65 | 15 |
2+ ~12.45 | 10 x 12 x 8 | EFF 67% INT 67% | |
0.6 ~15.55 | 12.5 x 10 x 1 | EFF 83% INT 83% | |
0.3 ~12.45 | 10 x 10 x 1 | EFF 67% INT 67% | |
0.2 ~9.3 | 7.5 x 10 x 1 | EFF 50% INT 50% | |
0.1 ~6.2 | 5 x 10 x 1 | EFF 33% INT 33% | |
2.5 x 1 x 1 | EFF 13% INT 17% | ||
↑ thirty sec iso hold |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
1920 | 48 | 4 | 49.75 | 40 |
2+ ~49.75 | 40 x 12 x 4 | EFF 100% INT 100% | |
↑ variations |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
675 | 150 | 5 | 12.45 | 10 |
2+ ~6.2 | PR 5 x 30 x 4 | EFF 50% INT 50% | |
0.4 ~3.1 | 2.5 x 30 x 1 | EFF 25% INT 25% |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
525 | 120 | 4 | --- | --- |
~6.2 | PR 5 x 30 x 3 | EFF --- INT --- | |
~3.1 | 2.5 x 30 x 1 | EFF --- INT --- |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
1500 | 75 | 5 | --- | --- |
~24.85 | 20 x 15 x 5 | EFF --- INT --- | |
↑ (15x10 for front raises) |