Top row is number of reps. Follow the number of reps you want to the amount of weight you want. Then simply see how much weight is under 1 rep in that row.
|
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
|
|
|
|
|
|
|
|
|
|
|
|
510 |
476 |
464 |
451 |
439 |
425 |
411 |
402 |
386 |
375 |
|
520 |
486 |
473 |
460 |
448 |
433 |
419 |
409 |
694 |
382 |
|
530 |
495 |
482 |
469 |
457 |
442 |
427 |
417 |
402 |
390 |
|
540 |
504 |
491 |
478 |
466 |
450 |
435 |
425 |
409 |
397 |
|
550 |
514 |
500 |
487 |
474 |
458 |
444 |
433 |
417 |
404 |
|
560 |
523 |
509 |
496 |
483 |
467 |
452 |
441 |
424 |
412 |
|
570 |
533 |
518 |
504 |
491 |
475 |
460 |
449 |
432 |
419 |
|
580 |
542 |
527 |
513 |
500 |
483 |
468 |
457 |
439 |
426 |
|
590 |
551 |
536 |
522 |
509 |
492 |
476 |
465 |
447 |
434 |
|
600 |
562 |
545 |
531 |
517 |
500 |
484 |
472 |
455 |
441 |
|
610 |
570 |
555 |
540 |
526 |
508 |
492 |
480 |
462 |
449 |
|
620 |
579 |
564 |
549 |
534 |
517 |
500 |
488 |
470 |
456 |
|
630 |
589 |
573 |
558 |
543 |
525 |
508 |
496 |
477 |
463 |
|
640 |
598 |
582 |
566 |
552 |
533 |
516 |
504 |
485 |
471 |
|
650 |
607 |
591 |
575 |
560 |
542 |
524 |
512 |
492 |
478 |
|
660 |
617 |
600 |
584 |
569 |
550 |
532 |
520 |
500 |
485 |
|
670 |
626 |
609 |
593 |
578 |
558 |
540 |
528 |
508 |
493 |
|
680 |
636 |
618 |
602 |
586 |
567 |
548 |
535 |
515 |
500 |
|
690 |
645 |
627 |
611 |
595 |
575 |
556 |
543 |
523 |
507 |
|
700 |
654 |
636 |
619 |
603 |
583 |
565 |
551 |
530 |
515 |
|
710 |
664 |
645 |
628 |
612 |
590 |
573 |
559 |
538 |
522 |
|
720 |
673 |
655 |
637 |
621 |
600 |
581 |
567 |
545 |
529 |
|
730 |
682 |
664 |
646 |
629 |
608 |
589 |
575 |
553 |
537 |
|
740 |
692 |
673 |
655 |
638 |
617 |
597 |
583 |
560 |
544 |
|
750 |
701 |
682 |
664 |
647 |
625 |
605 |
591 |
568 |
551 |
Last Updated on 1/23/2002