VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
2820 | 38 | 7 | 124 | 124 |
0.1 ~52.55 | 48 x 5 x 1 | EFF 42% INT 39% | |
0.1 ~63.5 | 58 x 5 x 1 | EFF 51% INT 47% | |
0.1 ~73.2 | 70 x 3 x 1 | EFF 59% INT 56% | |
↑ warm up | |||
0.1 ~83.25 | 76 x 5 x 1 | EFF 67% INT 61% | |
0.2 ~96.4 | 88 x 5 x 1 | EFF 78% INT 71% | |
0.3 ~109.5 | 100 x 5 x 1 | EFF 88% INT 81% | |
↑ working sets | |||
0.3 ~94.5 | 76 x 10 x 1 | EFF 76% INT 61% | |
↑ TMx1 |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
2250 | 25 | 5 | 164.3 | 162 |
0.1 ~98.55 | 90 x 5 x 1 | EFF 60% INT 56% | |
0.1 ~98.55 | 90 x 5 x 1 | EFF 60% INT 56% | |
0.1 ~98.55 | 90 x 5 x 1 | EFF 60% INT 56% | |
0.1 ~98.55 | 90 x 5 x 1 | EFF 60% INT 56% | |
0.1 ~98.55 | 90 x 5 x 1 | EFF 60% INT 56% | |
↑ FSL |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
500 | 50 | 5 | 79.55 | 70 |
0.1 ~12.45 | 10 x 10 x 1 | EFF 16% INT 14% | |
0.1 ~12.45 | 10 x 10 x 1 | EFF 16% INT 14% | |
0.1 ~12.45 | 10 x 10 x 1 | EFF 16% INT 14% | |
0.1 ~12.45 | 10 x 10 x 1 | EFF 16% INT 14% | |
0.1 ~12.45 | 10 x 10 x 1 | EFF 16% INT 14% | |
↑ assistance work |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
2640 | 33 | 3 | 99.45 | 80 |
2+ ~99.45 | BW x 11 x 1 | EFF 100% INT 100% | |
↑ Sec | |||
2+ ~99.45 | BW x 11 x 1 | EFF 100% INT 100% | |
↑ Sec | |||
2+ ~99.45 | BW x 11 x 1 | EFF 100% INT 100% | |
↑ Sec |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
1196 | 26 | 3 | 60 | 60 |
0.4 ~55.7 | 46 x 9 x 1 | EFF 93% INT 77% | |
0.4 ~55.7 | 46 x 9 x 1 | EFF 93% INT 77% | |
0.3 ~54.25 | 46 x 8 x 1 | EFF 90% INT 77% |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
60 | 15 | 3 | 95.75 | 77 |
0.1 ~4.4 | 4 x 5 x 1 | EFF 5% INT 5% | |
0.1 ~4.4 | 4 x 5 x 1 | EFF 5% INT 5% | |
0.1 ~4.4 | 4 x 5 x 1 | EFF 5% INT 5% |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
2640 | 33 | 3 | 99.45 | 80 |
2+ ~99.45 | BW x 11 x 1 | EFF 100% INT 100% | |
2+ ~99.45 | BW x 11 x 1 | EFF 100% INT 100% | |
2+ ~99.45 | BW x 11 x 1 | EFF 100% INT 100% |