PIERNAS

PIERNAS
PECHO
PECHO
ESPALDA
ESPALDA
HOMBROS
HOMBROS
BICEPS
ABS

PRENSA
SENTADILLA
PRESS GUI Mq
DIPS
BARRAS **
REMO INC M
ELEV LAT
PRESS MIL Mq
CURL INC MAN
ABDOMINALES

2
1
2
1
2
1
2
2
3
2

x 10
X 15
X5
X6
X 8-10
X 10
X 12
X 10
X 10***
x 10-25

100 Lb
20 + 20 Lb
18
BW
BW 2 X 6
20 + 20 Lb
10 + 10 Lb
8
20, 20, 20
12

110
20 + 20 Lb
20
1x7
7;6
30 + 30
15 + 15
10
30; 20; 10
12

110
25 + 25
20
10lb
6;7
30 + 30
20 + 20
12
30; 25; 20
12

CLEM
MAXI
VITD
MULTIVIT

Exercise
Bodyweight TRX Inverted Row
Bodyweight TRX Feet Elevated Inverted Row
25 lb TRX Feet Elevated Inverted Row
Bodyweight Chin Up
Bodyweight Close Parallel Grip Pull Up
Bodyweight Wide Parallel Grip Pull Up
Bodyweight Wide Pronated Grip Pull Up
90 lb Chin Up
70 lb Wide Parallel Grip Pull Up
45 lb Wide Pronated Grip Pull Up
315 lb Rack Pull
405 lb Rack Pull
185 lb Overhand Grip Bent Over Row
185 lb Underhand Grip Bent Over Row
225 lb Overhand Grip Bent Over Row
225 lb Underhand Grip Bent Over Row
90 lb Dumbbell Bent Over Row
BW Overhand Grip Feet Elevated Inverted Row
BW Underhand Grip Feet Elevated Inverted Row
90 lb Dumbbell Chest Supported Row
12 lb Prone Trap Raise
25 lb Prone Trap Raise

Long Head of Lat

20.3
33.4
21.2
61
27.7
100
43.2
100
40.3
90.4
38.2
90.2
28
65.8
107
205
109
184
65.8
145
7.4
23.8
6.8
11.8
8.6
25.5
19.1
72.8
18.4
75.7
41.6
132
14.4
73.6
14.9
100
17.3
82.4
28.1
135
18.3
39
33.9
94.1

51.1
82.6
62.4
124
54.7
138
80.5
133
82.5
131
75.6
140
85.5
151
108
159
75.3
145
102
167
89.4
152
93.1
163
68.7
130
72.7
134
76.8
140
78.3
146
63
140
48.6
119
69.4
158
87.4
150
11
22.1
15.9
30.4

50 lb Dumbbell Elbows Out Chest Supported Row

42.6
78.8
27.5
103
22.3
54.6
16.2
52.9
23.7
74.6
22.9
51.4
2.1
3.8
2.6
5.3
3.2
9.8
16
69.7
24
61.9
20.5
66.4
18.2
77.5
10.9
51.5
13.2
28.7
33.1
85.1
18.8
52.6
10.2
46.3
52.9
118
64.9
98.3

Blue Band Seated Row

280 lb Underhand Grip Pulldown
240 lb Wide Grip Pulldown
240 lb Behind Neck Wide Grip Pulldown
260 lb Narrow Parallel Grip Pulldown
80 lb Pullover
100 lb Straight Arm Pulldown
120 lb Straight Arm Pulldown
220 lb Seated Row
200 lb Wide Grip Seated Row
120 lb Low Pulley Face Pull
120 lb Mid Pulley Face Pull
120 lb High Pulley Face Pull
Band Face Pull
100 lb One Arm Row
150 lb Standing Cable One Arm Row
JC Band Row
60 lb Dumbbell Curl
95 lb Barbell Curl
115 lb Barbell Curl
135 lb Barbell Curl
155 lb Barbell Cheat Curl

77.1.0
119
94.7
138
93.9

24.6
87.8
75.8
128
71.2
129
63.5
108
67
117
58.7
97.5
63.1
106
65.1
109
73.1
131
48
115
28.6
58.4
15.8
43.3
20.5
51.4
23.6
85.1
14.1
29.6
77.2
143
72
131
55
96.3
21
72.7
14
23.2
15.7
46
17.2
50.9
21.3

85 lb Reverse Curl
50 lb Hammer Curl
60 lb Hammer Curl
115 lb Easy Bar Curl
50 lb One Arm Preacher Curl
50 lb Concentration Curl
30 lb Dumbbell Incline Curl

136
34
77.8
47.8
98.1
54.9
105
74.7
146
80
145
76.1
143
53.6
109

53.1
12
20
11.8
18.3
15.1
22.8
11.7
19.2
12.5
26.7
20.9
54.1
15.8
34.7

Mid Trap

Lower Trap
25.3
25.6
41.8
43.7
24.8
26.2
61.4
53.6
52.2
57.2
98.8
101
32.2
44.6
71.4
101
24.2
31.6
58
69.1
24.3
32.5
62.6
83.8
27.9
33.4
63.3
87.3
41.9
58.3
80.2
104
41.2
50.9
79.1
105
33.4
41.1
77.6
115
71.7
47.6
114
86.1
67.4
50.3
131
90.9
62.2
51
125
110
58.6
50.6
146
130
67.5
52.4
146
112
61.9
48.5
142
116
123
99
226
160
54.5
53.4
107
103
38.9
33.3
86.7
70.1
68.2
59.8
134
120
72.5
72.8
238
170
94.2
81.6
186
165

Exercise
135 lb Bench Press
225 lb Bench Press
275 lb Bench Press
135 lb Incline Press
225 lb Incline Press
245 lb Incline Press
100 lb Dumbbell Bench Press
90 lb Dumbbell Incline Press
Bodyweight Dip
115 lb Dip
225 lb Close Grip Press
225 lb Wide Grip Guillotine Press
225 lb Floor Press
275 lb Floor Press
50 lb Fly
60 lb Fly
50 lb Incline Fly
100 lb High Pulley Crossover
100 lb Mid Pulley Crossover
100 lb Low Pulley Crossover
Bodyweight Push Up
Bodyweight CG Push Up

Upper Pec
53.8
111
125
230
109
198
87.1
157
135
222
130
261
122
192
128
310
73.7
164
140
232
106
211
114
302
106
197
132
265
116
226
133
231
125
249
107
201
154
252
135
233
109
204
103
188

100
194
53.9
103
22.7
55
29
56.6
23.6
63.8
29.9
62.6
20
35
19.5
39.4
17.1
33.5
29.8
55
50.6
116
43.3
84.6
45.8
83
46.3
82.6
37
68.3
84.3
129
40.3
73.4
30.7
73.7
68.7
161
50.6
88.3
62.6
102
66.8
106
73

71.9
180
52.9
77.7
32.6
74
38.8
69.5
32.3
85.6
42.2
87.4
14.7
22.3
21.5
39.8
20.6
37.9
28.7
52.1
40
70.1
45.9
79.4
53.1
97.5
54.1
87.9
60.3
109
66.8
139
41.1
77.5
35.9
54.5
43.8
88.8
34.2
57.6
42.5
69.1
44.9
69.7
47.9

Bodyweight Elevated Push Up

Bodyweight Blast Strap Push Up
Purple Band Push Up
Green Band Push Up
100 lb Dumbbell Pullover
JC Band Press
95 lb Skull Crusher
120 lb Rope Extension
140 lb Cable Extension
Purple Band Extension
140 lb Cable Overhead Extension

96.6
156
113
206
115
168
151
239
55.7
119
143
272
45.6
89.5
6.9
14.9
9.3
21.3
11.4
27.4
19.4
41

150
64.6
93.2
52.3
109
55.4
92.4
72.4
110
48.9
95.4
47.3
85.6
26.8
61.1

105
49.5
65.8
37.7
84.5
43
77.1
56.1
78.4
37.3
71.9
33.9
63.1
20.6
46.3

Mid Pec

Lower Pec
69.5
157
181
408
177
288
68.3
197
133
374
156
422
204
451
124
286
105
234
192
332
137
229
176
511
148
248
197
356
165
354
195
493
135
344
168
311
154
271
78.6
249
124
252
118
188

Tri Long Head

42
14.3
82.7
51.2
116
47.8
347
109
130
73.5
345
153
25.3
18.9
60.2
42.7
69.4
48.7
249
84
89.4
55.8
337
109
88.1
43.7
252
128
59
35.5
172
98.9
124
73.9
266
150
214
124
418
217
77.5
52.6
217
107
169
61.9
502
142
121
52.2
255
112
154
64.8
347
170
150
13.2
387
26.1
160
14.9
450
31.3
77.3
12.6
257
20
153
9.6
397
19.1
124
11.5
251
23.1
36.9
20.2
74.8
77.2
101
24
194
38.7
70.7
22.9
119
43.2

PECHO
TRICEPS
516
65.5
1407

156.8

1247

226.5

594.9

61.6

1182.4

132.7

1395.4

164.8

1309.1

171.7

1079

134.4

966.7

223.9

1528

341

977.5

159.6

1774

203.9

1075

164.2

1451

234.8

1398

39.3

1662

46.2

1187.3

32.6

1337

28.7

1206

34.6

807.3

97.4

984

62.7

786.7

66.1

102
232
166
363
125
294
162
268
88.6
186
45.7
91
21.5
48.6
5.4
21.9
9.3
18.7
10.7
19.5
19.2
130

52.7
167
177
352
113
217
121
238
53.8
164
53
127
70.7
118
36.1
82.5
78.2
172
69.4
174
40.6
126

24
46.6
35.3
107
51.8
78.7
59.3
125
66.9
153
21
52.6
116
172
135
276
132
255
120
221
109
206

806.3

70.6

1377

142.3

1032

130.5

1179

184.3

667.1

219.9

731.7

73.6
288
411
387
341
315

Exercise
45 lb Standing Military Press
135 lb Standing Military Press
155 lb Standing Military Press
175 lb Standing Military Press
155 lb Standing Behind Neck Press
70 lb DB Standing Military Press
135 lb Seated Shoulder Press
185 lb Seated Shoulder Press
165 lb Seated Behind Neck Press
80 lb Seated DB Shoulder Press
50 lb Dumbbell Upright Row
60 lb Dumbbell Upright Row
75 lb Cable Upright Row
135 lb Barbell Upright Row
95 lb Barbell Upright Row
30 lb Lateral Raise
40 lb Lateral Raise
50 lb Lateral Raise
40 lb Cable Lateral Raise
30 lb Dumbbell Front Raise
55 lb Barbell Front Raise
30 lb DB Bent Over Rear Delt Raise

Upper Trap Anterior Delt Lateral

60.1
65.5
117
145
56.1
120
99
266
47.4
131
82.3
315
53.4
150
81.2
281
66.5
146
94
318
51.6
174
93
432
65.6
120
98.1
221
67.2
190
91.6
311
72.1
274
110
471
60.5
162
106
328
58.4
60.6
113
119
38.2
57.8
59.9
146
60.7
37.4
109
92.6
53.7
96.6
67.4
204
64.3
69.9
91.9
125
49.2
80.8
83.2
170
41.7
113
77.3
191
44.9
114
101
213
75.5
55.2
150
163
66.4
105
104
202
64.4
99.3
101
170
31.2
13.8
79
42.7

Delt
8.9
23.7
23.9
68
25.4
86.6
34
87.7
45.7
88.7
43.3
111
23.8
58.9
48.7
94.3
69.5
106
43.5
87.3
56.1
102
61.6
96.3
46.5
87.6
68
102
54.7
100
73.4
148
83.1
141
84.3
124
58.4
136
49.4
76.1
36.8
70.5
46.9
103

50 lb DB Bent Over Rear Delt Raise

25 lb DB Prone Rear Delt Raise
30 lb Cable Scarecrow
Bodyweight Push Up
225 lb Bench Press
Bodyweight Dip
225 lb Incline Press
Bodyweight Pull Up
Bodyweight Chin Up
Bodyweight Hanging Row
100 lb Dumbbell Shrug
50 lb Dumbbell Shrug
120 lb Face Pull
Band Face Pull
225 lb Barbell Shrug
225 lb Behind Back Shrug
315 lb Barbell Shrug

315 lb Barbell Shrug

165 lb Seated Behind Neck Press
Band Face Pull

40.3
87.6
43.9
91.1
50.9
98.8
11.6
29.9
4.8
20.5
3.3
9.8
40.5
69.1
17.8
56.3
12.7
42.9
12.9
24.4
29.2
57.7
39.5
62.9
69.7
101
60.1
77.1
76.1
118
39.5
67.1
81.9
145

19.4
41.6
18.7
53.3
29.1
68.7
88.3
175
97.8
201
21.1
39.2
184
390
14.1
35.4
15.1
74.7
12.2
33.2
9.1
22.2
10.3
23.3
16.8
29.2
21.1
37.1
17
31.5
11.6
21.1
18
32.1

60.5
108
64.3
126
62.8
130
12.9
24.5
7
17.3
3.1
4.7
24.9
45.5
4.5
14.4
6.4
33
35.7
79.6
20.2
39.7
11.9
21.6
55
92.8
90.7
152
9.9
18.5
19.3
38.2
24.6
46.8

Posterior Delt
4
8.3
7.6
16.7
7.8
18.8
9.6
21.5
13.9
23.6
14.5
43.1
7.9
14.9
13.2
19.9
17.6
27.8
13.8
21.4
54.3
103
71.1
138
54
147
80.9
155
65.6
139
63.5
113
73.3
134
66.3
133
64.2
121
39.5
84.5
31.1
74.3
94.2
182

posterior
432.5

12.3

657.3

24.3

714.3

26.6

718.4

31.1

796.4

37.5

962.5

57.6

610.2

22.8

835.9

33.1

1148

45.4

822.5

35.2

666.4

157.3

668.9

209.1

634.8

201

827.6

235.9

710.4

204.6

781.1

176.5

854.4

207.3

880.5

199.3

823.3

185.2

726.9

124

647.4

105.4

592.8

276.2

94.7
153
88.9
152
93.8
167
5.7
12.1
5.8
8.4
9.8
20.6
7.9
11.7
19.1
53.2
17.2
64.9
87.1
182
42.6
93.6
27.2
54.1
87.1
159
144
252
29.6
66
45.1
71.6
48.3
72.8

605.1

247.7

638.2

240.9

701.1

260.8

360

17.8

362.6

14.2

111.6

30.4

773.6

19.6

214.8

72.3

266.9

82.1

467.1

269.1

314.3

136.2

250.8

81.3

610.6

246.1

834.1

396

366.6

95.6

313.5

116.7

469.5

121.1