Whole Body
Chest
Back
Shoulder
Arm
Leg
Core
One Arm Pulldown
| Muscle Group | Muscles |
|---|---|
| Primary Muscles | Latissimus Dorsi, Tricep, Bicep |
| Secondary Muscles | 大円筋, Deltoids |
| Stabilizer Muscles | Rectus Abdominis, Abdominal External Oblique |
| Grip Muscles | Forearm Flexors |
| Level |  |
 |
|---|---|---|
| Beg. | 3 kg (8 lbs) |
3 kg (7 lbs) |
| Nov. | 15 kg (34 lbs) |
8 kg (17 lbs) |
| Int. | 38 kg (83 lbs) |
14 kg (30 lbs) |
| Adv. | 70 kg (154 lbs) |
21 kg (47 lbs) |
| Pro | 110 kg (243 lbs) |
31 kg (67 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 | 0 | 7 | 24 | 50 | 84 |
| 55 | 1 | 9 | 27 | 54 | 89 |
| 60 | 1 | 10 | 29 | 57 | 93 |
| 65 | 2 | 12 | 31 | 60 | 97 |
| 70 | 2 | 13 | 34 | 64 | 101 |
| 75 | 3 | 14 | 36 | 66 | 105 |
| 80 | 4 | 16 | 38 | 69 | 108 |
| 85 | 4 | 17 | 40 | 72 | 111 |
| 90 | 5 | 18 | 42 | 74 | 115 |
| 95 | 5 | 19 | 43 | 77 | 118 |
| 100 | 6 | 21 | 45 | 79 | 121 |
| 105 | 7 | 22 | 47 | 82 | 123 |
| 110 | 7 | 23 | 49 | 84 | 126 |
| 115 | 8 | 24 | 50 | 86 | 129 |
| 120 | 9 | 25 | 52 | 88 | 131 |
| 125 | 9 | 26 | 53 | 90 | 134 |
| 130 | 10 | 27 | 55 | 92 | 136 |
| 135 | 11 | 28 | 56 | 94 | 138 |
| 140 | 11 | 29 | 58 | 96 | 141 |
| Age | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 15 | 3 | 13 | 32 | 60 | 94 |
| 20 | 3 | 15 | 37 | 68 | 107 |
| 25 | 3 | 15 | 38 | 70 | 110 |
| 30 | 3 | 15 | 38 | 70 | 110 |
| 35 | 3 | 15 | 38 | 70 | 110 |
| 40 | 3 | 15 | 38 | 70 | 110 |
| 45 | 3 | 14 | 36 | 66 | 104 |
| 50 | 3 | 14 | 34 | 62 | 98 |
| 55 | 3 | 13 | 31 | 58 | 91 |
| 60 | 2 | 11 | 28 | 53 | 83 |
| 65 | 2 | 10 | 26 | 48 | 75 |
| 70 | 2 | 9 | 23 | 43 | 67 |
| 75 | 2 | 8 | 21 | 38 | 60 |
| 80 | 2 | 7 | 18 | 34 | 54 |
| 85 | 1 | 7 | 16 | 31 | 48 |
| 90 | 1 | 6 | 15 | 28 | 43 |
| BW | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 40 | 2 | 5 | 10 | 16 | 24 |
| 45 | 2 | 5 | 11 | 17 | 25 |
| 50 | 3 | 6 | 11 | 18 | 27 |
| 55 | 3 | 7 | 12 | 19 | 28 |
| 60 | 3 | 7 | 13 | 20 | 29 |
| 65 | 4 | 8 | 14 | 21 | 30 |
| 70 | 4 | 8 | 14 | 22 | 31 |
| 75 | 4 | 9 | 15 | 23 | 32 |
| 80 | 5 | 9 | 16 | 24 | 33 |
| 85 | 5 | 10 | 16 | 25 | 34 |
| 90 | 5 | 10 | 17 | 25 | 35 |
| 95 | 6 | 11 | 17 | 26 | 36 |
| 100 | 6 | 11 | 18 | 27 | 36 |
| 105 | 6 | 11 | 18 | 27 | 37 |
| 110 | 7 | 12 | 19 | 28 | 38 |
| 115 | 7 | 12 | 19 | 28 | 38 |
| 120 | 7 | 13 | 20 | 29 | 39 |
| Age | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 15 | 3 | 6 | 12 | 18 | 26 |
| 20 | 3 | 7 | 13 | 21 | 30 |
| 25 | 3 | 8 | 14 | 21 | 31 |
| 30 | 3 | 8 | 14 | 21 | 31 |
| 35 | 3 | 8 | 14 | 21 | 31 |
| 40 | 3 | 8 | 14 | 21 | 31 |
| 45 | 3 | 7 | 13 | 20 | 29 |
| 50 | 3 | 7 | 12 | 19 | 27 |
| 55 | 3 | 6 | 11 | 18 | 25 |
| 60 | 3 | 6 | 10 | 16 | 23 |
| 65 | 2 | 5 | 9 | 15 | 21 |
| 70 | 2 | 5 | 8 | 13 | 19 |
| 75 | 2 | 4 | 7 | 12 | 17 |
| 80 | 2 | 4 | 7 | 10 | 15 |
| 85 | 1 | 3 | 6 | 9 | 13 |
| 90 | 1 | 3 | 5 | 8 | 12 |
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 | 🔥 30-45 Calories |
| Hard | 🔥 45-60 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：
