Whole Body
Chest
Back
Shoulder
Arm
Leg
Core
Wrist Curl
| Muscle Group | Muscles |
|---|---|
| Primary Muscles | Forearm Flexors |
| Secondary Muscles | None |
| Stabilizer Muscles | None |
| Grip Muscles | None |
| Level |  |
 |
|---|---|---|
| Beg. | 4 kg (9 lb) |
0 kg (1 lb) |
| Nov. | 21 kg (45 lb) |
10 kg (22 lb) |
| Int. | 52 kg (114 lb) |
34 kg (74 lb) |
| Adv. | 96 kg (212 lb) |
71 kg (157 lb) |
| Pro | 152 kg (335 lb) |
120 kg (265 lb) |
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 |
|---|---|---|---|---|---|
| 110 | 0 | 17 | 62 | 135 | 231 |
| 120 | 1 | 22 | 71 | 148 | 249 |
| 130 | 2 | 27 | 80 | 161 | 265 |
| 140 | 4 | 32 | 88 | 173 | 281 |
| 150 | 6 | 37 | 97 | 185 | 296 |
| 160 | 8 | 42 | 105 | 197 | 311 |
| 170 | 11 | 48 | 114 | 208 | 325 |
| 180 | 13 | 53 | 122 | 219 | 338 |
| 190 | 16 | 58 | 129 | 229 | 351 |
| 200 | 19 | 63 | 137 | 239 | 363 |
| 210 | 22 | 68 | 145 | 249 | 376 |
| 220 | 25 | 73 | 152 | 259 | 387 |
| 230 | 28 | 78 | 159 | 268 | 399 |
| 240 | 31 | 83 | 166 | 277 | 410 |
| 250 | 34 | 88 | 173 | 286 | 420 |
| 260 | 37 | 93 | 180 | 295 | 431 |
| 270 | 40 | 98 | 186 | 303 | 441 |
| 280 | 43 | 102 | 193 | 311 | 451 |
| 290 | 46 | 107 | 199 | 319 | 461 |
| 300 | 49 | 111 | 205 | 327 | 470 |
| 310 | 52 | 116 | 211 | 335 | 479 |
| Age | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 15 | 8 | 39 | 97 | 181 | 285 |
| 20 | 9 | 44 | 111 | 207 | 327 |
| 25 | 9 | 45 | 114 | 212 | 335 |
| 30 | 9 | 45 | 114 | 212 | 335 |
| 35 | 9 | 45 | 114 | 212 | 335 |
| 40 | 9 | 45 | 114 | 212 | 335 |
| 45 | 9 | 43 | 108 | 201 | 318 |
| 50 | 8 | 40 | 101 | 189 | 298 |
| 55 | 7 | 37 | 94 | 175 | 276 |
| 60 | 7 | 34 | 85 | 160 | 252 |
| 65 | 6 | 31 | 77 | 144 | 228 |
| 70 | 6 | 28 | 69 | 129 | 204 |
| 75 | 5 | 25 | 62 | 116 | 183 |
| 80 | 4 | 22 | 55 | 103 | 163 |
| 85 | 4 | 20 | 50 | 93 | 146 |
| 90 | 4 | 18 | 45 | 84 | 132 |
| BW | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 90 | 3 | 3 | 30 | 84 | 161 |
| 100 | 1 | 6 | 38 | 97 | 178 |
| 110 | 0 | 9 | 46 | 109 | 195 |
| 120 | 0 | 13 | 53 | 121 | 211 |
| 130 | 0 | 17 | 61 | 133 | 226 |
| 140 | 1 | 21 | 69 | 144 | 241 |
| 150 | 2 | 26 | 77 | 155 | 255 |
| 160 | 4 | 30 | 84 | 165 | 268 |
| 170 | 6 | 34 | 91 | 175 | 281 |
| 180 | 7 | 39 | 98 | 185 | 293 |
| 190 | 9 | 43 | 105 | 195 | 305 |
| 200 | 11 | 48 | 112 | 204 | 317 |
| 210 | 14 | 52 | 119 | 213 | 328 |
| 220 | 16 | 57 | 126 | 222 | 339 |
| 230 | 18 | 61 | 132 | 231 | 350 |
| 240 | 21 | 65 | 139 | 239 | 360 |
| 250 | 23 | 70 | 145 | 247 | 370 |
| 260 | 26 | 74 | 151 | 255 | 380 |
| Age | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 15 | 1 | 19 | 63 | 134 | 226 |
| 20 | 1 | 22 | 72 | 153 | 258 |
| 25 | 1 | 22 | 74 | 157 | 265 |
| 30 | 1 | 22 | 74 | 157 | 265 |
| 35 | 1 | 22 | 74 | 157 | 265 |
| 40 | 1 | 22 | 74 | 157 | 265 |
| 45 | 1 | 21 | 70 | 149 | 251 |
| 50 | 1 | 20 | 66 | 140 | 236 |
| 55 | 1 | 18 | 61 | 129 | 218 |
| 60 | 1 | 17 | 56 | 118 | 199 |
| 65 | 1 | 15 | 50 | 107 | 180 |
| 70 | 1 | 13 | 45 | 96 | 161 |
| 75 | 1 | 12 | 40 | 86 | 144 |
| 80 | 0 | 11 | 36 | 77 | 129 |
| 85 | 0 | 10 | 32 | 69 | 116 |
| 90 | 0 | 9 | 29 | 62 | 104 |
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：
