VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
926 | 28 | 6 | 52 | 52 |
0.1 ~24.1 | 22 x 5 x 1 | EFF 46% INT 42% | |
0.1 ~28.5 | 26 x 5 x 1 | EFF 55% INT 50% | |
0.1 ~33.45 | 32 x 3 x 1 | EFF 64% INT 62% | |
↑ warm up | |||
0.1 ~37.25 | 34 x 5 x 1 | EFF 72% INT 65% | |
0.2 ~43.8 | 40 x 5 x 1 | EFF 84% INT 77% | |
0.3 ~48.2 | 44 x 5 x 1 | EFF 93% INT 85% | |
↑ working sets |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
2040 | 50 | 5 | 90 | 90 |
0.2 ~59.7 | 48 x 10 x 1 | EFF 66% INT 53% | |
0.2 ~54.7 | 44 x 10 x 1 | EFF 61% INT 49% | |
0.2 ~49.75 | 40 x 10 x 1 | EFF 55% INT 44% | |
0.2 ~44.75 | 36 x 10 x 1 | EFF 50% INT 40% | |
0.2 ~44.75 | 36 x 10 x 1 | EFF 50% INT 40% | |
↑ BBB |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
3510 | 45 | 5 | 96.95 | 80 |
2+ ~96.95 | BW x 15 x 1 | EFF 100% INT 98% | |
2+ ~94.4 | BW x 9 x 1 | EFF 97% INT 98% | |
2+ ~92 | BW x 8 x 1 | EFF 95% INT 98% | |
2+ ~89.7 | BW x 7 x 1 | EFF 93% INT 98% | |
2+ ~87.5 | BW x 6 x 1 | EFF 90% INT 98% | |
↑ assistance work |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
310 | 31 | 3 | 22.4 | 18 |
0.3 ~12.45 | 10 x 11 x 1 | EFF 56% INT 56% | |
0.2 ~12.45 | 10 x 10 x 1 | EFF 56% INT 56% | |
0.2 ~12.45 | 10 x 10 x 1 | EFF 56% INT 56% |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
300 | 20 | 3 | 17.4 | 15 |
2+ ~17.25 | 15 x 7 x 1 | EFF 99% INT 100% | |
2+ ~17.25 | 15 x 7 x 1 | EFF 99% INT 100% | |
2+ ~16.85 | 15 x 6 x 1 | EFF 97% INT 100% |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
300 | 20 | 3 | 17.4 | 15 |
2+ ~17.25 | 15 x 7 x 1 | EFF 99% INT 100% | |
2+ ~17.25 | 15 x 7 x 1 | EFF 99% INT 100% | |
2+ ~16.85 | 15 x 6 x 1 | EFF 97% INT 100% |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
3000 | 50 | 3 | 74.6 | 60 |
2+ ~74.6 | 60 x 17 x 1 | EFF 100% INT 100% | |
2+ ~74.6 | 60 x 17 x 1 | EFF 100% INT 100% | |
2+ ~74.6 | 60 x 16 x 1 | EFF 100% INT 100% |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
390 | 39 | 3 | 12.45 | 10 |
2+ ~12.45 | 10 x 13 x 1 | EFF 100% INT 100% | |
2+ ~12.45 | 10 x 13 x 1 | EFF 100% INT 100% | |
2+ ~12.45 | 10 x 13 x 1 | EFF 100% INT 100% |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
340 | 68 | 3 | 13.15 | 12 |
0.4 ~6.2 | 5 x 23 x 1 | EFF 47% INT 42% | |
0.4 ~6.2 | 5 x 23 x 1 | EFF 47% INT 42% | |
0.4 ~6.2 | 5 x 22 x 1 | EFF 47% INT 42% |