Spoto Press

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Pectoralis Major, Tricep, Bicep
Secondary Muscles	Deltoids
Stabilizer Muscles	Abdominal External Oblique, Trapezius
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Pectoralis Major, Tricep, Bicep

Secondary Muscles

Deltoids

Stabilizer Muscles

Abdominal External Oblique, Trapezius

Grip Muscles

Forearm Flexors

Spoto Press Average Weight [1RM]

Level
Beg.	45 kg (99 lbs)	15 kg (34 lbs)
Nov.	66 kg (145 lbs)	29 kg (63 lbs)
Int.	93 kg (204 lbs)	47 kg (103 lbs)
Adv.	124 kg (272 lbs)	70 kg (154 lbs)
Pro	157 kg (347 lbs)	96 kg (211 lbs)

Level

Beg.

45 kg
(99 lbs)

15 kg
(34 lbs)

Nov.

66 kg
(145 lbs)

29 kg
(63 lbs)

Int.

93 kg
(204 lbs)

47 kg
(103 lbs)

Adv.

124 kg
(272 lbs)

70 kg
(154 lbs)

Pro

157 kg
(347 lbs)

96 kg
(211 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.

Spoto Press Standard (kg)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
50	22	35	52	72	94
55	27	41	59	80	103
60	32	47	66	88	113
65	37	53	73	96	121
70	42	59	80	104	130
75	46	64	86	111	138
80	51	69	92	118	146
85	55	75	98	125	153
90	60	80	104	131	160
95	64	85	110	138	167
100	68	90	115	144	174
105	72	94	120	150	181
110	76	99	126	156	187
115	80	103	131	161	193
120	84	108	136	167	199
125	88	112	141	172	205
130	92	116	145	177	211
135	96	121	150	183	217
140	99	125	155	188	222

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	38	56	79	105	134
20	44	64	90	120	153
25	45	66	93	124	157
30	45	66	93	124	157
35	45	66	93	124	157
40	45	66	93	124	157
45	43	63	88	117	149
50	40	59	82	110	140
55	37	54	76	102	130
60	34	50	70	93	118
65	30	45	63	84	107
70	27	40	56	75	96
75	24	36	50	67	86
80	22	32	45	60	77
85	20	29	40	54	69
90	18	26	36	49	62

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
40	7	15	28	45	65
45	9	18	32	50	71
50	11	21	36	55	76
55	13	24	39	59	81
60	15	26	43	63	86
65	16	29	46	67	90
70	18	31	49	71	95
75	20	34	52	74	99
80	22	36	55	77	103
85	24	38	58	81	106
90	25	40	60	84	110
95	27	43	63	87	113
100	29	45	65	90	117
105	30	47	68	92	120
110	32	48	70	95	123
115	33	50	72	98	126
120	35	52	74	100	129

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	13	24	40	59	81
20	15	28	46	68	93
25	15	29	47	70	96
30	15	29	47	70	96
35	15	29	47	70	96
40	15	29	47	70	96
45	15	27	45	66	91
50	14	26	42	62	85
55	13	24	39	57	79
60	12	22	35	52	72
65	10	19	32	47	65
70	9	17	29	42	58
75	8	16	26	38	52
80	7	14	23	34	47
85	7	13	20	30	42
90	6	11	18	27	38

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

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%

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%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 25-35 Calories
Medium	🔥 35-50 Calories
Hard	🔥 50-70 Calories
Max	🔥 70-90 Calories

Intensity

Calories Burned

Easy

🔥 25-35 Calories

Medium

🔥 35-50 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：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Spoto Press Average Weight [1RM]

Spoto Press Standard (kg)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
50	22	35	52	72	94
55	27	41	59	80	103
60	32	47	66	88	113
65	37	53	73	96	121
70	42	59	80	104	130
75	46	64	86	111	138
80	51	69	92	118	146
85	55	75	98	125	153
90	60	80	104	131	160
95	64	85	110	138	167
100	68	90	115	144	174
105	72	94	120	150	181
110	76	99	126	156	187
115	80	103	131	161	193
120	84	108	136	167	199
125	88	112	141	172	205
130	92	116	145	177	211
135	96	121	150	183	217
140	99	125	155	188	222

Age	Beg.	Nov.	Int.	Adv.	Pro
15	38	56	79	105	134
20	44	64	90	120	153
25	45	66	93	124	157
30	45	66	93	124	157
35	45	66	93	124	157
40	45	66	93	124	157
45	43	63	88	117	149
50	40	59	82	110	140
55	37	54	76	102	130
60	34	50	70	93	118
65	30	45	63	84	107
70	27	40	56	75	96
75	24	36	50	67	86
80	22	32	45	60	77
85	20	29	40	54	69
90	18	26	36	49	62

BW	Beg.	Nov.	Int.	Adv.	Pro
40	7	15	28	45	65
45	9	18	32	50	71
50	11	21	36	55	76
55	13	24	39	59	81
60	15	26	43	63	86
65	16	29	46	67	90
70	18	31	49	71	95
75	20	34	52	74	99
80	22	36	55	77	103
85	24	38	58	81	106
90	25	40	60	84	110
95	27	43	63	87	113
100	29	45	65	90	117
105	30	47	68	92	120
110	32	48	70	95	123
115	33	50	72	98	126
120	35	52	74	100	129

Age	Beg.	Nov.	Int.	Adv.	Pro
15	13	24	40	59	81
20	15	28	46	68	93
25	15	29	47	70	96
30	15	29	47	70	96
35	15	29	47	70	96
40	15	29	47	70	96
45	15	27	45	66	91
50	14	26	42	62	85
55	13	24	39	57	79
60	12	22	35	52	72
65	10	19	32	47	65
70	9	17	29	42	58
75	8	16	26	38	52
80	7	14	23	34	47
85	7	13	20	30	42
90	6	11	18	27	38

BW	Beg.	Nov.	Int.	Adv.	Pro
50	22	35	52	72	94
55	27	41	59	80	103
60	32	47	66	88	113
65	37	53	73	96	121
70	42	59	80	104	130
75	46	64	86	111	138
80	51	69	92	118	146
85	55	75	98	125	153
90	60	80	104	131	160
95	64	85	110	138	167
100	68	90	115	144	174
105	72	94	120	150	181
110	76	99	126	156	187
115	80	103	131	161	193
120	84	108	136	167	199
125	88	112	141	172	205
130	92	116	145	177	211
135	96	121	150	183	217
140	99	125	155	188	222

Age	Beg.	Nov.	Int.	Adv.	Pro
15	38	56	79	105	134
20	44	64	90	120	153
25	45	66	93	124	157
30	45	66	93	124	157
35	45	66	93	124	157
40	45	66	93	124	157
45	43	63	88	117	149
50	40	59	82	110	140
55	37	54	76	102	130
60	34	50	70	93	118
65	30	45	63	84	107
70	27	40	56	75	96
75	24	36	50	67	86
80	22	32	45	60	77
85	20	29	40	54	69
90	18	26	36	49	62

BW	Beg.	Nov.	Int.	Adv.	Pro
40	7	15	28	45	65
45	9	18	32	50	71
50	11	21	36	55	76
55	13	24	39	59	81
60	15	26	43	63	86
65	16	29	46	67	90
70	18	31	49	71	95
75	20	34	52	74	99
80	22	36	55	77	103
85	24	38	58	81	106
90	25	40	60	84	110
95	27	43	63	87	113
100	29	45	65	90	117
105	30	47	68	92	120
110	32	48	70	95	123
115	33	50	72	98	126
120	35	52	74	100	129

Age	Beg.	Nov.	Int.	Adv.	Pro
15	13	24	40	59	81
20	15	28	46	68	93
25	15	29	47	70	96
30	15	29	47	70	96
35	15	29	47	70	96
40	15	29	47	70	96
45	15	27	45	66	91
50	14	26	42	62	85
55	13	24	39	57	79
60	12	22	35	52	72
65	10	19	32	47	65
70	9	17	29	42	58
75	8	16	26	38	52
80	7	14	23	34	47
85	7	13	20	30	42
90	6	11	18	27	38

BW	Beg.	Nov.	Int.	Adv.	Pro
50	22	35	52	72	94
55	27	41	59	80	103
60	32	47	66	88	113
65	37	53	73	96	121
70	42	59	80	104	130
75	46	64	86	111	138
80	51	69	92	118	146
85	55	75	98	125	153
90	60	80	104	131	160
95	64	85	110	138	167
100	68	90	115	144	174
105	72	94	120	150	181
110	76	99	126	156	187
115	80	103	131	161	193
120	84	108	136	167	199
125	88	112	141	172	205
130	92	116	145	177	211
135	96	121	150	183	217
140	99	125	155	188	222

Age	Beg.	Nov.	Int.	Adv.	Pro
15	38	56	79	105	134
20	44	64	90	120	153
25	45	66	93	124	157
30	45	66	93	124	157
35	45	66	93	124	157
40	45	66	93	124	157
45	43	63	88	117	149
50	40	59	82	110	140
55	37	54	76	102	130
60	34	50	70	93	118
65	30	45	63	84	107
70	27	40	56	75	96
75	24	36	50	67	86
80	22	32	45	60	77
85	20	29	40	54	69
90	18	26	36	49	62

BW	Beg.	Nov.	Int.	Adv.	Pro
40	7	15	28	45	65
45	9	18	32	50	71
50	11	21	36	55	76
55	13	24	39	59	81
60	15	26	43	63	86
65	16	29	46	67	90
70	18	31	49	71	95
75	20	34	52	74	99
80	22	36	55	77	103
85	24	38	58	81	106
90	25	40	60	84	110
95	27	43	63	87	113
100	29	45	65	90	117
105	30	47	68	92	120
110	32	48	70	95	123
115	33	50	72	98	126
120	35	52	74	100	129

Age	Beg.	Nov.	Int.	Adv.	Pro
15	13	24	40	59	81
20	15	28	46	68	93
25	15	29	47	70	96
30	15	29	47	70	96
35	15	29	47	70	96
40	15	29	47	70	96
45	15	27	45	66	91
50	14	26	42	62	85
55	13	24	39	57	79
60	12	22	35	52	72
65	10	19	32	47	65
70	9	17	29	42	58
75	8	16	26	38	52
80	7	14	23	34	47
85	7	13	20	30	42
90	6	11	18	27	38