The top row represents the number of reps. Simply follow down the column corresponding to the number of reps you want to the weight you want. Then follow that row to the number in the "1" column.
|
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
|
|
|
|
|
|
|
|
|
|
|
|
30 |
29 |
28 |
27 |
26 |
25 |
25 |
24 |
23 |
23 |
|
35 |
33 |
32 |
31 |
31 |
30 |
29 |
28 |
27 |
26 |
|
40 |
38 |
37 |
38 |
36 |
34 |
33 |
32 |
31 |
30 |
|
45 |
43 |
41 |
40 |
39 |
38 |
37 |
36 |
35 |
34 |
|
50 |
47 |
45 |
44 |
43 |
42 |
40 |
39 |
38 |
37 |
|
60 |
56 |
55 |
53 |
52 |
50 |
48 |
47 |
45 |
44 |
|
70 |
65 |
64 |
62 |
60 |
58 |
56 |
55 |
53 |
50 |
|
80 |
75 |
73 |
71 |
69 |
67 |
65 |
63 |
60 |
58 |
|
90 |
84 |
82 |
80 |
77 |
75 |
73 |
70 |
68 |
65 |
|
100 |
93 |
91 |
88 |
86 |
83 |
81 |
78 |
76 |
73 |
|
110 |
105 |
100 |
97 |
95 |
92 |
90 |
86 |
83 |
80 |
|
120 |
112 |
110 |
105 |
103 |
100 |
97 |
95 |
90 |
85 |
|
130 |
125 |
120 |
115 |
110 |
108 |
105 |
100 |
98 |
95 |
|
140 |
130 |
128 |
125 |
120 |
117 |
113 |
110 |
105 |
100 |
|
150 |
140 |
136 |
133 |
130 |
125 |
120 |
118 |
115 |
110 |
|
160 |
150 |
145 |
140 |
137 |
133 |
130 |
125 |
120 |
117 |
|
170 |
160 |
155 |
150 |
145 |
140 |
137 |
133 |
130 |
125 |
|
180 |
170 |
165 |
160 |
155 |
150 |
145 |
140 |
135 |
130 |
|
190 |
180 |
175 |
170 |
165 |
160 |
155 |
150 |
145 |
140 |
|
200 |
190 |
185 |
180 |
175 |
170 |
165 |
160 |
155 |
150 |
|
210 |
195 |
190 |
185 |
180 |
175 |
170 |
165 |
160 |
155 |
|
220 |
205 |
200 |
195 |
190 |
185 |
180 |
175 |
170 |
165 |
|
230 |
215 |
210 |
205 |
195 |
190 |
185 |
180 |
175 |
170 |
|
240 |
225 |
220 |
210 |
205 |
200 |
195 |
190 |
185 |
175 |
|
250 |
235 |
225 |
220 |
215 |
210 |
200 |
195 |
190 |
185 |
|
260 |
245 |
235 |
230 |
225 |
220 |
210 |
205 |
200 |
190 |
|
270 |
250 |
245 |
240 |
235 |
225 |
220 |
210 |
205 |
200 |
|
280 |
260 |
255 |
245 |
240 |
235 |
225 |
220 |
215 |
205 |
|
290 |
270 |
265 |
255 |
250 |
245 |
235 |
230 |
220 |
215 |
|
300 |
280 |
275 |
265 |
260 |
250 |
245 |
235 |
230 |
220 |
|
310 |
290 |
280 |
275 |
265 |
260 |
250 |
245 |
235 |
230 |
|
320 |
300 |
290 |
285 |
275 |
270 |
260 |
250 |
245 |
235 |
|
330 |
310 |
300 |
290 |
285 |
275 |
265 |
260 |
250 |
245 |
|
340 |
315 |
310 |
300 |
295 |
285 |
275 |
265 |
260 |
250 |
|
350 |
330 |
320 |
310 |
300 |
295 |
285 |
275 |
265 |
260 |
|
360 |
335 |
330 |
320 |
310 |
300 |
290 |
280 |
275 |
265 |
|
370 |
345 |
335 |
325 |
320 |
310 |
300 |
290 |
280 |
270 |
|
380 |
355 |
345 |
335 |
325 |
320 |
310 |
300 |
290 |
280 |
|
390 |
365 |
355 |
345 |
335 |
325 |
315 |
305 |
295 |
285 |
|
400 |
375 |
365 |
355 |
345 |
335 |
325 |
315 |
305 |
295 |
|
410 |
384 |
373 |
363 |
354 |
342 |
331 |
323 |
311 |
302 |
|
420 |
393 |
382 |
372 |
363 |
350 |
339 |
331 |
319 |
309 |
|
430 |
402 |
390 |
381 |
371 |
359 |
347 |
339 |
326 |
317 |
|
440 |
410 |
400 |
390 |
380 |
367 |
355 |
347 |
334 |
324 |
|
450 |
421 |
410 |
399 |
388 |
375 |
363 |
355 |
341 |
331 |
|
460 |
430 |
419 |
408 |
397 |
384 |
371 |
363 |
349 |
339 |
|
470 |
440 |
428 |
416 |
406 |
392 |
380 |
371 |
357 |
346 |
|
480 |
449 |
437 |
425 |
414 |
400 |
388 |
378 |
364 |
358 |
|
490 |
458 |
446 |
434 |
423 |
409 |
396 |
386 |
372 |
361 |
|
500 |
468 |
455 |
443 |
432 |
417 |
404 |
394 |
379 |
368 |
Last Updated on 1/23/2002