Whole Body
Chest
Back
Shoulder
Arm
Leg
Core
Dumbbell External Rotation
| Muscle Group | Muscles |
|---|---|
| Primary Muscles | Infraspinatus |
| Secondary Muscles | Deltoids |
| Stabilizer Muscles | Abdominal External Oblique |
| Grip Muscles | None |
| Level |  |
 |
|---|---|---|
| Beg. | 4 kg (9 lbs) |
3 kg (6 lbs) |
| Nov. | 9 kg (20 lbs) |
6 kg (13 lbs) |
| Int. | 17 kg (37 lbs) |
10 kg (23 lbs) |
| Adv. | 27 kg (59 lbs) |
16 kg (35 lbs) |
| Pro | 39 kg (85 lbs) |
22 kg (49 lbs) |
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 | 2 | 5 | 11 | 19 | 29 |
| 55 | 2 | 6 | 12 | 21 | 31 |
| 60 | 3 | 7 | 13 | 22 | 33 |
| 65 | 3 | 8 | 14 | 24 | 34 |
| 70 | 4 | 8 | 16 | 25 | 36 |
| 75 | 4 | 9 | 17 | 26 | 37 |
| 80 | 5 | 10 | 18 | 27 | 39 |
| 85 | 5 | 11 | 19 | 29 | 40 |
| 90 | 6 | 11 | 19 | 30 | 42 |
| 95 | 6 | 12 | 20 | 31 | 43 |
| 100 | 7 | 13 | 21 | 32 | 44 |
| 105 | 7 | 13 | 22 | 33 | 45 |
| 110 | 7 | 14 | 23 | 34 | 47 |
| 115 | 8 | 15 | 24 | 35 | 48 |
| 120 | 8 | 15 | 24 | 36 | 49 |
| 125 | 9 | 16 | 25 | 37 | 50 |
| 130 | 9 | 16 | 26 | 38 | 51 |
| 135 | 10 | 17 | 27 | 38 | 52 |
| 140 | 10 | 17 | 27 | 39 | 53 |
| Age | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 15 | 3 | 8 | 14 | 23 | 33 |
| 20 | 4 | 9 | 16 | 26 | 38 |
| 25 | 4 | 9 | 17 | 27 | 39 |
| 30 | 4 | 9 | 17 | 27 | 39 |
| 35 | 4 | 9 | 17 | 27 | 39 |
| 40 | 4 | 9 | 17 | 27 | 39 |
| 45 | 4 | 9 | 16 | 26 | 37 |
| 50 | 3 | 8 | 15 | 24 | 35 |
| 55 | 3 | 8 | 14 | 22 | 32 |
| 60 | 3 | 7 | 13 | 20 | 29 |
| 65 | 3 | 6 | 11 | 18 | 26 |
| 70 | 2 | 6 | 10 | 16 | 24 |
| 75 | 2 | 5 | 9 | 15 | 21 |
| 80 | 2 | 4 | 8 | 13 | 19 |
| 85 | 2 | 4 | 7 | 12 | 17 |
| 90 | 2 | 4 | 7 | 11 | 15 |
| BW | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 40 | 1 | 4 | 7 | 12 | 17 |
| 45 | 2 | 4 | 8 | 13 | 18 |
| 50 | 2 | 5 | 8 | 13 | 19 |
| 55 | 2 | 5 | 9 | 14 | 20 |
| 60 | 3 | 6 | 10 | 15 | 21 |
| 65 | 3 | 6 | 10 | 16 | 22 |
| 70 | 3 | 7 | 11 | 17 | 23 |
| 75 | 4 | 7 | 12 | 17 | 24 |
| 80 | 4 | 7 | 12 | 18 | 24 |
| 85 | 4 | 8 | 13 | 18 | 25 |
| 90 | 5 | 8 | 13 | 19 | 26 |
| 95 | 5 | 9 | 14 | 20 | 27 |
| 100 | 5 | 9 | 14 | 20 | 27 |
| 105 | 5 | 9 | 14 | 21 | 28 |
| 110 | 6 | 10 | 15 | 21 | 28 |
| 115 | 6 | 10 | 15 | 22 | 29 |
| 120 | 6 | 10 | 16 | 22 | 29 |
| Age | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 15 | 2 | 5 | 9 | 14 | 19 |
| 20 | 3 | 6 | 10 | 16 | 22 |
| 25 | 3 | 6 | 10 | 16 | 22 |
| 30 | 3 | 6 | 10 | 16 | 22 |
| 35 | 3 | 6 | 10 | 16 | 22 |
| 40 | 3 | 6 | 10 | 16 | 22 |
| 45 | 3 | 6 | 10 | 15 | 21 |
| 50 | 3 | 5 | 9 | 14 | 20 |
| 55 | 2 | 5 | 8 | 13 | 18 |
| 60 | 2 | 4 | 8 | 12 | 17 |
| 65 | 2 | 4 | 7 | 11 | 15 |
| 70 | 2 | 4 | 6 | 10 | 14 |
| 75 | 2 | 3 | 6 | 9 | 12 |
| 80 | 1 | 3 | 5 | 8 | 11 |
| 85 | 1 | 3 | 5 | 7 | 10 |
| 90 | 1 | 2 | 4 | 6 | 9 |
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 | 🔥 15-25 Calories |
| Medium | 🔥 25-40 Calories |
| Hard | 🔥 40-60 Calories |
| Max | 🔥 60-80 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：
