Whole Body
Chest
Back
Shoulder
Arm
Leg
Core
Donkey Calf Raise
| Muscle Group | Muscles |
|---|---|
| Primary Muscles | Tricep Surae |
| Secondary Muscles | None |
| Stabilizer Muscles | None |
| Grip Muscles | None |
| Level |  |
 |
|---|---|---|
| Beg. | < 1 | < 1 |
| Nov. | 20 | 11 |
| Int. | 67 | 36 |
| Adv. | 130 | 69 |
| Pro | 203 | 105 |
Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.
| BW | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 50 | < 1 | 28 | 91 | 177 | 281 |
| 55 | < 1 | 27 | 86 | 165 | 261 |
| 60 | < 1 | 25 | 80 | 155 | 244 |
| 65 | < 1 | 24 | 76 | 146 | 229 |
| 70 | < 1 | 22 | 72 | 138 | 216 |
| 75 | < 1 | 21 | 68 | 130 | 204 |
| 80 | < 1 | 20 | 65 | 124 | 193 |
| 85 | < 1 | 19 | 61 | 118 | 184 |
| 90 | < 1 | 18 | 59 | 112 | 175 |
| 95 | < 1 | 16 | 56 | 107 | 168 |
| 100 | < 1 | 15 | 53 | 103 | 160 |
| 105 | < 1 | 15 | 51 | 98 | 154 |
| 110 | < 1 | 14 | 49 | 95 | 148 |
| 115 | < 1 | 13 | 47 | 91 | 142 |
| 120 | < 1 | 12 | 45 | 87 | 137 |
| 125 | < 1 | 11 | 43 | 84 | 132 |
| 130 | < 1 | 11 | 41 | 81 | 128 |
| 135 | < 1 | 10 | 40 | 78 | 123 |
| 140 | < 1 | 10 | 38 | 76 | 119 |
| Age | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 15 | < 1 | 13 | 53 | 106 | 169 |
| 20 | < 1 | 19 | 65 | 126 | 197 |
| 25 | < 1 | 20 | 67 | 130 | 203 |
| 30 | < 1 | 20 | 67 | 130 | 203 |
| 35 | < 1 | 20 | 67 | 130 | 203 |
| 40 | < 1 | 20 | 67 | 130 | 203 |
| 45 | < 1 | 18 | 62 | 121 | 191 |
| 50 | < 1 | 15 | 57 | 112 | 178 |
| 55 | < 1 | 12 | 50 | 101 | 162 |
| 60 | < 1 | 9 | 43 | 90 | 146 |
| 65 | < 1 | 6 | 36 | 79 | 129 |
| 70 | < 1 | 2 | 29 | 67 | 112 |
| 75 | < 1 | < 1 | 23 | 57 | 97 |
| 80 | < 1 | < 1 | 18 | 48 | 84 |
| 85 | < 1 | < 1 | 13 | 40 | 72 |
| 90 | < 1 | < 1 | 9 | 33 | 62 |
| BW | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 40 | < 1 | 10 | 41 | 82 | 129 |
| 45 | < 1 | 11 | 40 | 78 | 121 |
| 50 | < 1 | 11 | 39 | 75 | 115 |
| 55 | < 1 | 12 | 38 | 71 | 109 |
| 60 | < 1 | 12 | 37 | 68 | 104 |
| 65 | < 1 | 12 | 36 | 66 | 99 |
| 70 | < 1 | 11 | 35 | 63 | 95 |
| 75 | < 1 | 11 | 33 | 60 | 91 |
| 80 | < 1 | 11 | 32 | 58 | 87 |
| 85 | < 1 | 10 | 31 | 56 | 84 |
| 90 | < 1 | 10 | 30 | 54 | 81 |
| 95 | < 1 | 10 | 29 | 52 | 78 |
| 100 | < 1 | 10 | 28 | 50 | 75 |
| 105 | < 1 | 9 | 27 | 48 | 72 |
| 110 | < 1 | 9 | 26 | 47 | 70 |
| 115 | < 1 | 9 | 25 | 45 | 67 |
| 120 | < 1 | 8 | 24 | 44 | 65 |
| Age | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 15 | < 1 | 6 | 27 | 54 | 85 |
| 20 | < 1 | 10 | 35 | 66 | 102 |
| 25 | < 1 | 11 | 36 | 69 | 105 |
| 30 | < 1 | 11 | 36 | 69 | 105 |
| 35 | < 1 | 11 | 36 | 69 | 105 |
| 40 | < 1 | 11 | 36 | 69 | 105 |
| 45 | < 1 | 9 | 33 | 64 | 98 |
| 50 | < 1 | 7 | 29 | 58 | 91 |
| 55 | < 1 | 5 | 25 | 51 | 82 |
| 60 | < 1 | 2 | 20 | 44 | 72 |
| 65 | < 1 | < 1 | 15 | 37 | 62 |
| 70 | < 1 | < 1 | 11 | 30 | 53 |
| 75 | < 1 | < 1 | 7 | 24 | 44 |
| 80 | < 1 | < 1 | 4 | 18 | 36 |
| 85 | < 1 | < 1 | < 1 | 13 | 29 |
| 90 | < 1 | < 1 | < 1 | 10 | 24 |
Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.
| Level | Description | Percentile |
|---|---|---|
| Beg. | Adopt correct form and continue with your workouts for over a month. | Bottom 5% |
| Nov. | Continue with your workouts consistently for over 6 months. | Top 80% |
| Int. | Continue with your workouts consistently for over 2 years. | Top 50% |
| Adv. | Continue with your workouts consistently for over 5 years. | 上位 20% |
| Pro | Specialize in the workout routine for over 5 years. | Top 5% |
| Intensity | Calories Burned |
|---|---|
| Easy | 🔥 20-30 Calories |
| Medium | 🔥 30-50 Calories |
| Hard | 🔥 50-70 Calories |
| Max | 🔥 70-90 Calories |
Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.
Intensity Levels：
