VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
2232.5 | 37 | 8 | 123.1 | 122.5 |
0.1 ~25.8 | 20 x 10 x 1 | EFF 21% INT 16% | |
0.1 ~44.45 | 40 x 5 x 1 | EFF 36% INT 33% | |
0.1 ~66.65 | 60 x 5 x 1 | EFF 54% INT 49% | |
0.1 ~84.2 | 80 x 3 x 1 | EFF 68% INT 65% | |
0.2 ~94.75 | 90 x 3 x 2 | EFF 77% INT 73% | |
0.1 ~97.35 | 92.5 x 3 x 1 | EFF 79% INT 76% | |
0.2 ~105.55 | 95 x 5 x 1 | EFF 86% INT 78% | |
↑ @7 |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
1837.5 | 30 | 6 | 100 | 90 |
0.1 ~22.2 | 20 x 5 x 1 | EFF 22% INT 22% | |
0.2 ~66.65 | 60 x 5 x 1 | EFF 67% INT 67% | |
0.2 ~77.8 | 70 x 5 x 1 | EFF 78% INT 78% | |
0.8 ~80.55 | 72.5 x 5 x 3 | EFF 81% INT 81% |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
4180 | 50 | 5 | 112.25 | 87 |
0.8 ~98.85 | BW x 10 x 1 | EFF 88% INT 88% | |
1.7 ~105.3 | BW + 5 x 10 x 1 | EFF 94% INT 94% | |
2+ ~111.75 | BW + 10 x 10 x 3 | EFF 100% INT 100% |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
780 | 25 | 5 | 110.3 | 91 |
0.1 ~31.1 | 28 x 5 x 1 | EFF 28% INT 31% | |
↑ one arm | |||
0.3 ~35.55 | 32 x 5 x 4 | EFF 32% INT 35% | |
↑ one arm |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
1000 | 35 | 4 | 46.05 | 40 |
0.1 ~22.2 | 20 x 5 x 1 | EFF 48% INT 50% | |
1.2 ~38.7 | 30 x 10 x 3 | EFF 84% INT 75% |