Foro de artes marciales, deportes de contacto, musculación, fitness, salud

pecho

Decline dumbbell bench press - 93%
Incline dumbbell press - 91%
Decline bench press - 89%
Flat dumbbell bench press - 87%
Flat barbell bench press - 85%


Biceps


One-arm preacher curl, *N/A
Incline dumbbells, N/A
Barbell curl w/ narrow grip, N/A



Triceps


Skull crushers on a decline bench, N/A
Pushdowns w/ a rope, N/A



dorsales

Bent over barbell rows - 93%
One arm dumbbell rows - 91%
T-bar rows - 89%
Lat pulldown - 86%
Seated pulley rows - 83%


Side Delts


Incline dumbbell side laterals - 66%
Standing dumbbell side laterals - 63%
Seated dumbbell side laterals - 62%
Cable side laterals - 47%


Rear Delts


Standing dumbbell bent laterals - 85%
Seated dumbbell laterals - 83%
Standing cable bent laterals - 77%



pantorillas


Donkey calf raise - 80%
Standing one-leg calf raises - 79%
Standing two-leg calf raises - 68%
Seated calf raises - 61%


femoral


Standing leg curls - 82%
Lying leg curls - 71%
Seated leg curls - 58%
Sitff-legged-deadlift - 56%


cuadricep


Leg extension, N/A
Squats, N/A
Lunges, N/A


Abs


Bicycle crunch maneuver, N/A
Hanging leg raise, N/A
Crunches on an exercise ball, N/A