Standar kekuatan

Standar kekuatan dari pemula hingga elite untuk 1410 gerakan, sebagai kelipatan berat badan untuk pria dan wanita. Cari latihan apa pun dan lihat seberapa kuat Anda.

Barbel

Bench press barbelStandar kekuatan
Squat penuh barbelStandar kekuatan
Deadlift barbelStandar kekuatan
Military press berdiri dengan barbelStandar kekuatan
Barbell bent over rowStandar kekuatan
Incline bench press barbelStandar kekuatan
Barbell Bent Over Row Pronated Grip1RM
Landmine rowStandar kekuatan
Romanian deadlift barbelStandar kekuatan
Sumo deadlift barbelStandar kekuatan
Shrug barbelStandar kekuatan
Biceps curl barbelStandar kekuatan
Preacher Curl EZ Bar1RM
Lying triceps extension barbelStandar kekuatan
Close grip bench press barbelStandar kekuatan
Front squat barbelStandar kekuatan
Hip thrust barbelStandar kekuatan
Lunge barbelStandar kekuatan
Barbell Alternate Biceps Curl1RM
Barbell Back Wide Shrugs1RM
Barbell Behind Neck Push Press1RM
Barbell Behind the Back Push Press Single Arm Balance1RM
Barbell Bench Lateral Step-Up1RM
Decline bench press barbelStandar kekuatan
Barbell Bench Press Incline1RM
Bench squat barbelStandar kekuatan
Barbell Bent Over Reverse Raise (Skier)1RM
Barbell Bent Over Row Supinated Grip1RM
Barbell Biceps Curl Close Grip1RM
Barbell Biceps Curl Normal Grip1RM
Barbell Biceps Curl Wide Grip1RM
Box squat barbelStandar kekuatan
Barbell Bulgarian Split Squat1RM
Barbell Bulgarian Split Squat Left Front-Back View1RM
Barbell Bulgarian Split Squat Left Side View1RM
Barbell Calf Jump1RM
Clean and jerk barbelStandar kekuatan
Barbell Clean and Jerk Split Squat1RM
Barbell Clean and Press1RM
Barbell Clean Deadlift1RM
Clean pull barbelStandar kekuatan
Barbell Clean-Grip Front Squat1RM
Barbell Close Grip Press1RM
Coan deadlift barbelStandar kekuatan
Barbell Curl1RM
Barbell Curtsy Lunges1RM
Barbell Deadlift (Front POV)1RM
Barbell Deadlift (Side POV)1RM
Barbell Deadlift 360 Degrees1RM
Deadlift high pull barbelStandar kekuatan
Barbell Decline Shrug1RM
Barbell Drag Biceps Curl1RM
Drag curl barbelStandar kekuatan
Barbell Feet Elevated Figure Four Glute Bridge1RM
Barbell Feet Elevated Glute Bridge1RM
Barbell Feet Elevated Single Leg Glute Bridge1RM
Barbell Feet Elevated Staggered Glute Bridge1RM
Floor chest press barbelStandar kekuatan
Front bench squat barbelStandar kekuatan
Barbell Front Chest Bench Squat1RM
Barbell Front Chest Lunges1RM
Barbell Front Lunges with Small Pause1RM
Barbell Front Rack Lunge1RM
Barbell Front Raise1RM
Barbell Front Squats1RM
Barbell Full Clean1RM
Barbell Full Squat (Back)1RM
Barbell Full Squat (with Rack)1RM
Squat penuh barbel (tampak samping)Standar kekuatan
Barbell Full Squat Wide1RM
Zercher squat penuh barbelStandar kekuatan
Glute bridge barbelStandar kekuatan
Barbell Glute Bridge (Hands on Bar)1RM
Good morning barbelStandar kekuatan
Hang clean barbelStandar kekuatan
Barbell Hooklying Bench Press1RM
Barbell Hooklying Bench Press Close Elbows1RM
Barbell Incline Shoulders Press1RM
Barbell Incline Shoulders Press (Inside Squat Cage)1RM
Barbell Inclined Bench Press1RM
Barbell Jefferson Split Squat1RM
Barbell Jefferson Squat1RM
JM bench press barbelStandar kekuatan
Barbell Jump Shrug1RM
Barbell Jump Squat1RM
Barbell KAS Glute Bridge1RM
Kneeling squat barbelStandar kekuatan
Barbell Landmine Chest Press1RM
Landmine side bend barbelStandar kekuatan
Barbell Lap Curl1RM
Larsen bench press barbelStandar kekuatan
Barbell Lateral Lunges1RM
Long landmine row barbelStandar kekuatan
Low bar squat barbelStandar kekuatan
Barbell Lunges on the Spot1RM
Barbell Lying Extension1RM
Lying row barbelStandar kekuatan
Barbell Lying Triceps Skull Crushers1RM
Barbell Meadows Row1RM
Barbell Muscle Clean1RM
Barbell Narrow Stance Full Squat1RM
Barbell Narrow Stance Squat1RM
Barbell One Arm Single Deadlift1RM
Barbell One Leg Hip Thrust1RM
Barbell Overhead Lunges1RM
Overhead shrug barbelStandar kekuatan
Overhead squat barbelStandar kekuatan
Barbell Palm Down Wrist Curl Over a Bench1RM
Barbell Pause Incline Bench Press1RM
Barbell Pause Lunge1RM
Pendlay row barbelStandar kekuatan
Power clean barbelStandar kekuatan
Barbell Power Clean from Blocks1RM
Barbell Power Jerk1RM
Barbell Power Snatch1RM
Preacher curl barbelStandar kekuatan
Barbell Press Under1RM
Barbell Pullover to Triceps Extension1RM
Barbell Push Bent Over Row1RM
Barbell Quarter Squat1RM
Rack pull barbelStandar kekuatan
Barbell Rear Delt Raise1RM
Barbell Rear Lunge on Box1RM
Barbell Rear Lunges1RM
Reverse curl barbelStandar kekuatan
Barbell Reverse Close Grip Bench Press1RM
Barbell Reverse Deadlift1RM
Barbell Reverse Grip Bench Press1RM
Reverse grip bent over row barbelStandar kekuatan
Barbell Reverse Spider Curl1RM
Barbell Rollout1RM
Seated behind neck press barbelStandar kekuatan
Barbell Seated Concentration Biceps Curl1RM
Barbell Seated Good Morning1RM
Military press duduk dengan barbelStandar kekuatan
Barbell Seated on Knee Calf Raise1RM
Barbell Seated Overhead Press1RM
Barbell Seated Overhead Triceps Press1RM
Barbell Seated Twist1RM
Barbell Seated Twist on Exercise Ball1RM
Barbell Side Bends1RM
Barbell Side Split Squat1RM
Barbell Side Step Up1RM
Barbell Silverback Shrug1RM
Barbell Single Arm Biceps Curl1RM
Barbell Single Leg Deadlift1RM
Barbell Single Leg Split Squat1RM
Barbell Sit-Up1RM
Chest press mesin SmithStandar kekuatan
Snatch barbelStandar kekuatan
Barbell Snatch Balance1RM
Barbell Snatch Deadlift Close Grip1RM
Snatch deadlift grip lebar barbelStandar kekuatan
Snatch dari blok dengan barbelStandar kekuatan
Barbell Snatch Pull1RM
Barbell Split Clean1RM
Barbell Split Jerk1RM
Split squat barbelStandar kekuatan
Spoto press barbelStandar kekuatan
Barbell Squat Back POV1RM
Barbell Squat to Grass1RM
Squat barbel dengan tahan 2 detikStandar kekuatan
Barbell Staggered Deadlift1RM
Standing back wrist curl barbelStandar kekuatan
Barbell Standing Close Grip Curl1RM
Barbell Standing Close Grip Military Press1RM
Barbell Standing Concentration Curl1RM
Standing calf raise barbelStandar kekuatan
Barbell Standing Overhead Triceps Extension1RM
Barbell Standing Shoulder Press1RM
Barbell Standing Twist1RM
Barbell Standing Wide Grip Biceps Curls1RM
Military press berdiri grip lebarStandar kekuatan
Barbell Step Up Balance on Box1RM
Step up ke bangku dengan barbelStandar kekuatan
Stiff leg deadlift barbelStandar kekuatan
Barbell Straight Leg Deadlift1RM
Barbell Sumo Romanian Deadlift1RM
Barbell Supinated Pendlay Row1RM
Thruster barbelStandar kekuatan
Underhand bent over row barbelStandar kekuatan
Upright row barbelStandar kekuatan
Wide bench press barbelStandar kekuatan
Barbell Wide Grip Biceps Curl1RM
Barbell Wide Grip Upright Row1RM
Barbell Wide Shrug1RM
Barbell Wrist Curl on Knees1RM
Barbell Wrist Curl Wide Legs1RM
Barbell Wrist Extension on Knees1RM
Barbell Z Press1RM
Barbell Zercher Good Morning1RM
Bent Over Barbell Row1RM
Bent-Over Row with Bar1RM
Close Grip Barbell Bench Press1RM
EZ Bar Biceps Curl Close Grip1RM
Biceps curl EZ bar grip normalStandar kekuatan
EZ Bar Biceps Curl Wide Grip1RM
Overhead extension berdiri EZ barStandar kekuatan
EZ Bar Seated Close Grip Shoulder Press1RM
EZ Bar Seated Wrist Curl1RM
EZ Bar Standing Front Raise1RM
EZ Barbell Anti Gravity Press1RM
EZ Barbell Close Grip Curl1RM
EZ Barbell Curl1RM
Feet Together Barbell Squats1RM
Front Raises Barbell1RM
Good Mornings Barbell1RM
Landmine chest pressStandar kekuatan
Preacher Curl EZ Bar Close Grip1RM
Preacher Curl EZ Bar Wide Grip1RM
Prone Bench Row Barbell Pronate Grip1RM
Prone Bench Row Barbell Reverse Grip1RM
Prone Front Raises Barbell on Bench1RM
Seated Shoulder Press Barbell1RM
Spider curl barbelStandar kekuatan
Spider Curl EZ Bar1RM
Deadlift trap barStandar kekuatan
Shrug trap barStandar kekuatan
Upright Row Barbell1RM
Upright Row EZ Bar1RM
Wrist curl barbelStandar kekuatan
Wrist extension barbelStandar kekuatan

Dumbel

Bench press dumbelStandar kekuatan
Incline bench press dumbelStandar kekuatan
Dumbbell fly bangku datarStandar kekuatan
Dumbbell row satu tanganStandar kekuatan
Shoulder press dumbel dudukStandar kekuatan
Lateral raise dumbelStandar kekuatan
Bent Over Rear Delt Fly Dumbbell1RM
Shrug dumbelStandar kekuatan
Curl dumbelStandar kekuatan
Hammer curl dumbelStandar kekuatan
Incline dumbbell curlStandar kekuatan
Bulgarian split squat dumbelStandar kekuatan
Standing calf raise dumbelStandar kekuatan
Alternate Biceps Curl Standing Dumbbells1RM
Alternate Hammer Curl Seated Dumbbells1RM
Alternate Hammer Curl Standing Dumbbells1RM
Alternating Biceps Curl Seated Dumbbells1RM
Alternating Hammer Curls Seated Dumbbells1RM
Arnold press dumbelStandar kekuatan
Concentration curl dumbelStandar kekuatan
Decline Bench Oblique Crunches Dumbbells1RM
Decline Sit-Up Dumbbells1RM
Drag Curl Dumbbell1RM
Dumbbell Ab Crunch1RM
Dumbbell Alternate Bench Press (High Start)1RM
Biceps curl bergantian dumbelStandar kekuatan
Dumbbell Alternate Biceps Curl (Version 2)1RM
Dumbbell Alternate Seated Hammer Curl1RM
Dumbbell Alternate Shoulder Press1RM
Dumbbell Alternate Side Press1RM
Dumbbell Alternating Arnold Press1RM
Dumbbell Alternating Pendlay Row1RM
Dumbbell Armpit Row1RM
Dumbbell Arnold Press (Version 2)1RM
Dumbbell Arnold Press Seated1RM
Dumbbell Around Pullover1RM
Dumbbell Around the World1RM
Dumbbell Bar Grip Sumo Squat1RM
Dumbbell Bench Seated Press1RM
Dumbbell Bench Squat1RM
Dumbbell Bent Arm Lateral Raise1RM
Dumbbell Bent Arm Pullover1RM
Dumbbell Bent Over Face Pull1RM
Dumbbell Bent-Over Reverse Row1RM
Dumbbell Bent-Over Row1RM
Dumbbell Biceps Curl to Shoulder Press1RM
Dumbbell Biceps Curl with Overhead Extension on Stability Ball1RM
Dumbbell Bulgarian Box Split Squat1RM
Dumbbell Chest Press Decline1RM
Dumbbell Chest Press Flat1RM
Dumbbell Chest Press Incline Bench1RM
Dumbbell Chest Pull Over1RM
Dumbbell Chest Supported Lateral Raises1RM
Dumbbell Chest Supported Y Raise1RM
Dumbbell Close Grip Shoulder Press Sit-Up1RM
Deadlift kaki rapat dumbelStandar kekuatan
Dumbbell Close-Grip Simultaneous Curl1RM
Dumbbell Cossack Squats (Version 2)1RM
Cross body hammer curl dumbel (versi 2)Standar kekuatan
Dumbbell Crunch Hold with Legs Off1RM
Dumbbell Cuban Press (Version 2)1RM
Dumbbell Curl Press Extend1RM
Dumbbell Curls Alternating1RM
Dumbbell Curtsy Lunge1RM
Dumbbell Decline Alternate Bench Press1RM
Decline bench press dumbelStandar kekuatan
Dumbbell Decline Close Neutral Grip Press1RM
Dumbbell Decline Fly1RM
Dumbbell Decline Hammer Press1RM
Dumbbell Decline One Arm Hammer Press1RM
Dumbbell Decline Overhead Sit-Up1RM
Dumbbell Decline Shrug1RM
Dumbbell Decline Sit-Up1RM
Dumbbell Decline Triceps Pull-Over Extension1RM
Dumbbell Decline Twist Fly1RM
Dumbbell Diagonal Chop1RM
Dumbbell Drag Over Shoulder Biceps Curl1RM
Dumbbell Elbow Side Plank1RM
Rotasi eksternal dumbelStandar kekuatan
Dumbbell Face Down Lying Shoulder Press1RM
Dumbbell Farmer Walks1RM
Dumbbell Feet Elevated Figure Four Glute Bridge1RM
Dumbbell Feet Elevated Glute Bridge1RM
Dumbbell Feet Elevated Single Leg Glute Bridge1RM
Dumbbell Feet Elevated Staggered Glute Bridge1RM
Dumbbell Figure Four Glute Bridge1RM
Dumbbell Figure Four Hip Thrust1RM
Dumbbell Floor Fly1RM
Dumbbell Fly Flat Bench Slow1RM
Dumbbell fly bangku inclineStandar kekuatan
Dumbbell Frog Jumps1RM
Dumbbell Front Rack Lunge1RM
Front raise dumbelStandar kekuatan
Dumbbell Front Raise (Version 2)1RM
Dumbbell Front Squat1RM
Dumbbell Glute Bridge1RM
Dumbbell Goblet 2 Sec Hold Squat1RM
Dumbbell Goblet Curtsy Lunge1RM
Dumbbell Goblet Forward Lunge1RM
Dumbbell Goblet Good Morning1RM
Dumbbell Goblet Reverse Lunge1RM
Dumbbell Goblet Split Squat1RM
Dumbbell Goblet Split Squat Front Foot Elevanted1RM
Goblet squat dumbelStandar kekuatan
Dumbbell Half Biceps Curl for 21s1RM
Dumbbell Half Kneeling Military Press1RM
Dumbbell Half Kneeling Wood Chopper1RM
Dumbbell Hammer Curl Simultaneous Arms1RM
Dumbbell Hammer Grip Incline Bench Two Arm Row1RM
Dumbbell Hammer Preacher Curl Simultaneous Arms1RM
Dumbbell Hammer Strict Curl1RM
Dumbbell Hand Side Plank1RM
Dumbbell Hang Power Clean1RM
Dumbbell Hex Press1RM
Dumbbell High Curl1RM
Hip thrust dumbelStandar kekuatan
Dumbbell Hip Thrust (Version 2)1RM
Dumbbell Incline Alternate Biceps Curl1RM
Dumbbell Incline Alternate Curl1RM
Dumbbell Incline Alternate Hammer Curl1RM
Dumbbell Incline Alternate Press1RM
Dumbbell Incline Biceps Simultaneous Curl1RM
Dumbbell Incline Breeding1RM
Dumbbell Incline Fly1RM
Dumbbell Incline Fly on Exercise Ball1RM
Dumbbell Incline Front Raise1RM
Dumbbell Incline Hammer Shoulder Press1RM
Dumbbell Incline Hammer Simultaneous Curl1RM
Dumbbell Incline Lying Front Raise1RM
Dumbbell Incline One Arm Lateral Raise1RM
Dumbbell Incline One Arm Press1RM
Dumbbell Incline Palms-Back Press1RM
Dumbbell Incline Rear Lateral Raise1RM
Dumbbell Incline Row1RM
Dumbbell Incline Shrug1RM
Dumbbell Incline Simultaneous Curl1RM
Dumbbell Incline Squeeze Press1RM
Dumbbell Incline Svend Close Grip Press1RM
Dumbbell Incline Triceps Extension1RM
Dumbbell Incline Twisted Fly1RM
Dumbbell Incline Two Arm Extension1RM
Dumbbell Iron Cross1RM
Dumbbell Jumping Squat1RM
Kickback triceps dumbelStandar kekuatan
Dumbbell Knee Lawnmower Row1RM
Dumbbell Kneeling Arnold Press1RM
Dumbbell Kneeling Hold to Stand Clean Grip1RM
Dumbbell Kneeling Squat1RM
Dumbbell Kneeling Wood Chopper1RM
Dumbbell Lateral to Front Raise1RM
Dumbbell Laying 30 Degree Shrug1RM
Dumbbell Laying Silverback Shrug1RM
Dumbbell Leaning Fly1RM
Low windmill dumbelStandar kekuatan
Dumbbell Lunge Alternating on the Spot1RM
Dumbbell Lunge Pulse1RM
Dumbbell Lunge to Overhead Press1RM
Dumbbell Lying External Shoulder Rotation1RM
Dumbbell Lying One Arm Neutral Triceps Extension1RM
Dumbbell Lying One Arm Rear Lateral Raise1RM
Dumbbell Lying Pronation Rotation on Floor1RM
Dumbbell Lying Rear Delt Row1RM
Dumbbell Lying Rear Lateral Raise1RM
Dumbbell Lying Supine Curl1RM
Lying triceps extension dumbelStandar kekuatan
Dumbbell Lying Triceps Extension on Floor1RM
Dumbbell Narrow Stance Squats1RM
Dumbbell Offset Squat1RM
Dumbbell One Arm Floor Fly1RM
Dumbbell One Arm Floor Press1RM
Dumbbell One Arm Front Raise1RM
Dumbbell One Arm Hammer Preacher Curl1RM
Dumbbell One Arm Kickback1RM
Dumbbell One Arm Lateral Raise1RM
Dumbbell One Arm Low Fly1RM
Dumbbell One Arm Reverse Preacher Curl1RM
Dumbbell One Arm Reverse Wrist Curl1RM
Dumbbell One Arm Row (Rack Support)1RM
Dumbbell One Arm Seated Neutral Wrist Curl1RM
Shoulder press satu tangan dumbel (versi 2)Standar kekuatan
Snatch satu tangan dumbelStandar kekuatan
Dumbbell One Arm Triceps Extension (on Bench)1RM
Dumbbell One Arm Wide Grip Bench Press1RM
Dumbbell One Arm Wrist Curl1RM
Dumbbell One Arm Zottman Preacher Curl1RM
Dumbbell Over Bench Reverse Wrist Curl1RM
Dumbbell Over Bench Wrist Curl1RM
Dumbbell Overhead Extension Seated1RM
Overhead extension berdiri dumbelStandar kekuatan
Dumbbell Overhead Lunge1RM
Dumbbell Overhead Side Bend1RM
Dumbbell Overhead Sit-Up1RM
Dumbbell Pendlay Row1RM
Dumbbell Plank Pullthrough1RM
Preacher curl dumbelStandar kekuatan
Dumbbell Preacher Curl (Turned Torso)1RM
Dumbbell Preacher Curl Over Exercise Ball1RM
Squat press dumbelStandar kekuatan
Dumbbell Pronate-Grip Triceps Extension1RM
Dumbbell Prone Incline Curl1RM
Dumbbell Prone Incline Hammer Curl1RM
Pullover dumbelStandar kekuatan
Dumbbell Pullover (Version 2)1RM
Dumbbell Pullover Hip Extension on Exercise Ball1RM
Dumbbell Pullover on Floor1RM
Push press dumbelStandar kekuatan
Dumbbell Rear Delt Row1RM
Dumbbell Rear Full Shrugs1RM
Rear lateral raise dumbelStandar kekuatan
Dumbbell Rear Lunge1RM
Dumbbell Rear Lunge from Step1RM
Renegade row dumbelStandar kekuatan
Dumbbell Reverse Fly1RM
Dumbbell Reverse Grip Biceps Curl1RM
Dumbbell Reverse Lunge on the Spot1RM
Dumbbell Reverse Lunges Pulses1RM
Dumbbell Reverse Spider Curl1RM
Dumbbell Reverse Wrist Curl1RM
Romanian deadlift dumbelStandar kekuatan
Dumbbell Russian Twist with Legs Floor Off1RM
Dumbbell Scott Press1RM
Dumbbell Scott Press (360 Degrees)1RM
Dumbbell Seated Alternate Front Raise1RM
Dumbbell Seated Alternate Press1RM
Dumbbell Seated Alternate Shoulder Press1RM
Dumbbell Seated Bench Extension1RM
Seated calf raise dumbelStandar kekuatan
Dumbbell Seated Curl1RM
Dumbbell Seated Front Raise1RM
Dumbbell Seated Hammer Curl1RM
Dumbbell Seated Kickback1RM
Dumbbell Seated Lateral Raise1RM
Dumbbell Seated Neutral Wrist Curl1RM
Dumbbell Seated on Exercise Ball Shoulder Press1RM
Dumbbell Seated One Leg Calf Raise Hammer Grip1RM
Dumbbell Seated Preacher Curl1RM
Dumbbell Seated Reverse Close Grip Press1RM
Dumbbell Seated Reverse Grip Concentration Curl1RM
Dumbbell Seated Shoulder Press Parallel Grip1RM
Dumbbell Seated Zottman Curl1RM
Dumbbell Shoulder Extension1RM
Side bend dumbelStandar kekuatan
Dumbbell Side Lunge Alternating1RM
Dumbbell Side Lunge Left N Right1RM
Dumbbell Side Lunge Single Leg1RM
Dumbbell Side Lying One Hand Raise1RM
Dumbbell Side Plank Up Down1RM
Dumbbell Side Plank with Rear Fly1RM
Dumbbell Side Squat Side to Side1RM
Dumbbell Silverback Shrug1RM
Dumbbell Simultaneous Biceps Curl1RM
Dumbbell Single Arm Floor Press1RM
Dumbbell Single Arm Floor Press from Close Elbow1RM
Dumbbell Single Arm Overhead Carry1RM
Dumbbell Single Arm Overhead Lunge1RM
Dumbbell Single Arm Starfish Crunch1RM
Dumbbell Single Arm Underhand Front Raise1RM
Dumbbell Single Arm Upright Row1RM
Dumbbell Single Leg Calf Raise Wall Support1RM
Single leg deadlift dumbelStandar kekuatan
Dumbbell Single Leg Glute Bridge1RM
Dumbbell Single Leg Hip Thrust1RM
Dumbbell Single Leg Single Arm Deadlift1RM
Dumbbell Single Leg Split Squat1RM
Dumbbell Single Leg Squat1RM
Dumbbell Single Leg Squat with Support (Pistol)1RM
Dumbbell Single Leg Step-Up1RM
Dumbbell Skullcrusher1RM
Dumbbell Split Squat1RM
Squat dumbelStandar kekuatan
Dumbbell Squats to Shoulder Press1RM
Dumbbell Staggered Deadlift1RM
Dumbbell Staggered Glute Bridge1RM
Dumbbell Staggered Hip Thrust1RM
Dumbbell Standing Alternate Overhead Press1RM
Dumbbell Standing Alternate Raise1RM
Dumbbell Standing Alternate Vertical Front Raises1RM
Dumbbell Standing Behind Back Shoulders Press1RM
Dumbbell Standing Both Arms Kickback1RM
Dumbbell Standing Calf Raise on Step1RM
Dumbbell Standing Concentration Curl1RM
Dumbbell Standing Curl Arnold Press1RM
Dumbbell Standing Front Raise Above Head1RM
Dumbbell Standing Hammer Drag Curl1RM
Dumbbell Standing Hip Abduction1RM
Dumbbell Standing One Arm Concentration Curl1RM
Dumbbell Standing One Arm Curl Over Incline Bench1RM
Dumbbell Standing One Arm Extension1RM
Dumbbell Standing Overhead Press1RM
Dumbbell Standing Palms in Press1RM
Dumbbell Standing Preacher Curl1RM
Dumbbell Standing Reverse Curl1RM
Dumbbell Standing Simultaneous Biceps Curl1RM
Dumbbell Standing Single Arm Cross Raise1RM
Dumbbell Standing Single Leg Calf Raise1RM
Dumbbell Standing Triceps Extension1RM
Dumbbell Standing Wide Simultaneous Biceps Curl1RM
Dumbbell Standing Wrist Curl1RM
Dumbbell Starfish Crunch Alternating1RM
Static lunge dumbelStandar kekuatan
Step up ke bangku dengan dumbelStandar kekuatan
Dumbbell Step-Up with Knee Raise1RM
Dumbbell Stiff Leg Deadlift1RM
Dumbbell Straight Arm Crunch1RM
Dumbbell Straight Arm Twisting Sit-Up1RM
Dumbbell Straight Leg Deadlift1RM
Dumbbell Straight Leg Russian Twist1RM
Dumbbell Suitcase Carry1RM
Dumbbell Suitcase Crunch1RM
Dumbbell Sumo Squat Off Benches1RM
Dumbbell Supported Sissy Squat1RM
Dumbbell Svend Press1RM
Dumbbell Swing1RM
Dumbbell Tate Press1RM
Dumbbell Triceps Kick Back Single Arm1RM
Dumbbell Upright Shoulder External Rotation1RM
Dumbbell V-Up1RM
Dumbbell W Press1RM
Dumbbell Waiter Biceps Curl1RM
Zottman curl dumbelStandar kekuatan
Dumbbell Zottman Preacher Curl1RM
Dumbbells Bent Over Row1RM
Dumbbells Bent Over Row Pronated Grip1RM
Dumbbells Plank to Alternating Row1RM
Dumbbells Triceps Kick Back Both Arms1RM
Front Squats Dumbbell Low1RM
Front Squats Dumbbell Over Shoulders1RM
Good Mornings Dumbbells1RM
Incline Lateral Raises Dumbbell1RM
Lateral Raises Dumbbell Seated with Swing1RM
Leaning Dumbbell Lateral Raise1RM
One Arm Reverse Dumbbell Fly1RM
Preacher Curl Dumbbells Simultaneous1RM
Prone bench row dumbelStandar kekuatan
Prone Bench Row Dumbbells Pronated Grip1RM
Prone Bench Row Dumbbells Supinated Grip1RM
Prone Front Raises Dumbbell on Bench1RM
Seated Calf Raises Dumbbell on Knee1RM
Seated Dumbbell One Arm Shoulder Press1RM
Seated Dumbbell Rear Delt Fly1RM
Single Dumbbell Biceps Curls1RM
Single Leg Romanian Deadlift Dumbbell1RM
Spider Curl Dumbbells Simultaneous1RM
Standing Arnold Press Dumbbell1RM
Standing Dumbbell Alternate Shoulder Press1RM
Standing Front Raise Dumbbell1RM
Standing Shoulder Press Dumbbell1RM
Upright row dumbelStandar kekuatan
Wrist curl dumbelStandar kekuatan
Wrist Extension Dumbbell1RM
Zottman Curls Dumbbell Simultaneous1RM

Kettlebell

Goblet squat kettlebellStandar kekuatan
Kettlebell swingStandar kekuatan
Front squat kettlebell di bahuStandar kekuatan
Good Mornings Kettlebell1RM
Kettlebell Bulgarian Split Squat Right1RM
Kettlebell Bulgarian Split Squat Right Side View1RM
Kettlebell Calf Raise1RM
Kettlebell Concentration Curl1RM
Kettlebell Curl1RM
Kettlebell Decline Skull Crusher1RM
Kettlebell Front Raise1RM
Kettlebell Glute Bridge1RM
Kettlebell Goblet Curl1RM
Gorilla row kettlebellStandar kekuatan
Kettlebell Half Kneeling Shoulder Press1RM
Kettlebell Hip Thrusts1RM
Hip thrust kettlebell dengan bangkuStandar kekuatan
Kettlebell Incline Shrug1RM
Kettlebell Kneeling One Arm Shoulder Press1RM
Lunge samping kettlebellStandar kekuatan
Kettlebell Long Lever Lateral Raise1RM
Preacher curl kettlebellStandar kekuatan
Kettlebell Pullover1RM
Kettlebell Seesaw Press1RM
Clean and press satu tangan kettlebellStandar kekuatan
Kettlebell Single Leg Glute Bridge Pullover1RM
Kettlebell Sit-Up Press1RM
Kettlebell Split Squat1RM
Kettlebell Squats1RM
Kettlebell Standing Bottoms-Up One Arm Shoulder Press1RM
Kettlebell Step-Up1RM
Strict press kettlebellStandar kekuatan
Kettlebell Suitcase Squat1RM
Kettlebell Sumo Deadlift1RM
Kettlebell Sumo Deadlift with High Pull1RM
Kettlebell Sumo Squat1RM
Kettlebell Sumo Squat (Version 2)1RM
Kettlebell Sumo Squat Off Step Box1RM
Kettlebell Swing (Version 2)1RM
Thruster kettlebellStandar kekuatan
Sumo deadlift high pull kettlebellStandar kekuatan
Deadlift satu kettlebellStandar kekuatan

Mesin

Mesin chest pressStandar kekuatan
Pec Deck Fly Machine1RM
Lateral raise mesinStandar kekuatan
Leg press posisi normalStandar kekuatan
Hack squat mesinStandar kekuatan
Leg extension mesinStandar kekuatan
Lying leg curl mesinStandar kekuatan
Seated leg curl mesinStandar kekuatan
Mesin crunch perutStandar kekuatan
Back Extension Machine1RM
Balance Board (Version 2)1RM
Balance Board Lateral Squat1RM
Leg press dengan bandStandar kekuatan
Calf raise mesin leg pressStandar kekuatan
Calf Raise on Hack Squat Machine1RM
Captains Chair Leg Raise1RM
Captains Chair Straight Leg Raise1RM
Chest Dip Machine1RM
Hack Squat Machine1RM
Hammer Strength Iso-Lateral Leg Curl Alternate Legs1RM
Hammer Strength Iso-Lateral Leg Curl Alternating Legs1RM
Hammer Strength Iso-Lateral Leg Curl Both Leg1RM
Hammer Strength Iso-Lateral Leg Curl Single Leg1RM
Hammer Strength MTS Iso-Lateral Biceps Curl Alternate Arm1RM
Hammer Strength MTS Iso-Lateral Biceps Curl Arm Alternating1RM
Hammer Strength MTS iso-lateral biceps curl (dua tangan)Standar kekuatan
Hammer Strength MTS Iso-Lateral Biceps Curl Single Arm1RM
Hammer Strength MTS Iso-Lateral Decline Press Alternate Arms1RM
Hammer Strength MTS Iso-Lateral Decline Press Alternating Arms1RM
Hammer Strength MTS Iso-Lateral Decline Press Both Arms1RM
Hammer Strength MTS Iso-Lateral Decline Press Single Arm1RM
Hammer Strength Plate Loaded High Row Alternate Arms1RM
Hammer Strength high row plate loaded (dua tangan)Standar kekuatan
Hammer Strength Plate Loaded High Row Single Arms1RM
Hammer Strength Plate-Loaded Combination Iso-Lateral Chest - Chest Press1RM
Hammer Strength Plate-Loaded Combination Iso-Lateral Chest - Chest Press Alternate Arm1RM
Hammer Strength Plate-Loaded Combination Iso-Lateral Chest - Chest Press Alternating Arms1RM
Hammer Strength Plate-Loaded Combination Iso-Lateral Chest - Chest Press Single Arm1RM
Inverted Rows on Smith Machine1RM
Iso Lateral Shoulder Press Alternate Arms1RM
Iso-lateral shoulder press (dua tangan)Standar kekuatan
Iso Lateral Shoulder Press Single Arm1RM
Kneeling Leg Curl Machine1RM
Leg press posisi rapatStandar kekuatan
Leg press posisi lebar dan tinggiStandar kekuatan
Leg Press Wide High Stance Behind View1RM
Chest press decline mesinStandar kekuatan
Chest press incline mesinStandar kekuatan
Fly mesin (pec deck)Standar kekuatan
MTS Iso-Lateral Kneeling Leg Curl1RM
Abduksi pinggul mesin multi-hipStandar kekuatan
Adduksi pinggul mesin multi-hipStandar kekuatan
Multi Hip Glute Extension1RM
Push Pull Chair Over Head Pull1RM
Rebounder in & Out from Ground1RM
Rebounder in & Out Jacks1RM
Rebounder Knee Jumps1RM
Rebounder Knee Pushes1RM
Rebounder Light Jumps1RM
Reverse fly mesinStandar kekuatan
Seated Calf Machine1RM
Seated Hip Abductor Machine1RM
Seated Machine Hip Adductor1RM
Seated row mesin grip normalStandar kekuatan
Single Leg Calf Raise Leg Press Machine1RM
Single Leg Incline 45 Degree Leg Press Machine1RM
Smith Machine Bulgarian Split Squat1RM
Smith Machine Calf Raise1RM
Smith Machine Press Decline1RM
Press datar mesin SmithStandar kekuatan
Press incline mesin SmithStandar kekuatan
Shoulder press mesin SmithStandar kekuatan
Standing Calf Raises Smith Machine1RM
Mesin triceps dipStandar kekuatan
Mesin triceps extensionStandar kekuatan

Kabel

Cable fly setinggi dadaStandar kekuatan
Lat pulldown grip normalStandar kekuatan
Seated cable rowStandar kekuatan
Lateral raise kabelStandar kekuatan
Cable pushdownStandar kekuatan
Triceps rope extension di mesin crossoverStandar kekuatan
Standing crunch kabelStandar kekuatan
Arnold Press Cable Resistance Band Standing1RM
Band Fixed Back Underhand Pulldown1RM
Band Kneeling Lat Pulldown1RM
Behind Neck Lat Pull Down Machine1RM
Behind Neck Press Resistance Band Cable1RM
Biceps curl kabelStandar kekuatan
Biceps Curl Cable Wide Grip1RM
Biceps Curl Cable Wide Grip Crossover Machine1RM
Biceps Curl Low Cable Machine Normal Grip1RM
Bulgarian Split Squat Cable Resistance Band1RM
Shrug 30 derajat kabelStandar kekuatan
Cable Alternate Triceps Extension1RM
Cable Assisted Inverse Leg Curl1RM
Cable Bar Lateral Pulldown1RM
Cable Bench Fly Press1RM
Cable Bent Over One Arm Lateral Raise1RM
Cable Bent Over Reverse Grip Row1RM
Cable Bent Over Row1RM
Cable Biceps Curl (EZ-Bar)1RM
Cable Calf Raise1RM
Close grip curl kabelStandar kekuatan
Cable Close Grip Front Lat Pulldown1RM
Cable Core Pallof Press1RM
Cable Cross Pushdown1RM
Cable Front Raises Straight Bar1RM
Cable Goblet Squat1RM
Cable Hamstring Curl1RM
Glute kickback satu kaki kabelStandar kekuatan
Cable Lat Prayer1RM
Leaning lateral raise kabelStandar kekuatan
Low fly kabelStandar kekuatan
Cable Low Seated Row1RM
Cable Lying Extension Pullover (with Cables Attachment)1RM
Cable Lying Fly1RM
Cable Lying Triceps Extension1RM
Cable Lying Triceps Extension (Low)1RM
Cable Machine High to Low1RM
Cable Machine Low to High1RM
Cable Narrow Chair Stand-Up1RM
Cable Neutral Grip Kickback1RM
Cable One Arm Bent Over Row1RM
Cable One Arm Chest Fly Bent1RM
Cable One Arm Curl1RM
Front raise satu tangan kabelStandar kekuatan
Cable One Arm Inner Biceps Curl1RM
Lat pulldown satu tangan kabelStandar kekuatan
Cable Overhead Curl1RM
Overhead extension tali kabelStandar kekuatan
Cable Palm Rotational Row1RM
Cable Preacher Curl1RM
Cable Pull in Kneeling1RM
Cable pull throughStandar kekuatan
Cable Pulldown1RM
Cable Pulldown (Pro Lat Bar)1RM
Cable Pushdown (Straight Arm)1RM
Rear delt fly kabelStandar kekuatan
Cable Rear Drive1RM
Cable Rear Drive Bent Arm1RM
Cable Rear Pulldown1RM
Cable Reverse Curl1RM
Cable Reverse Fly on Crossover1RM
Reverse grip pushdown kabelStandar kekuatan
Cable Reverse Grip Straight Back Seated High Row1RM
Cable Reverse Grip Triceps Push Down Straight Bar on Crossover1RM
Cable Reverse Grip Triceps Pushdown (EZ-Bar)1RM
Cable Reverse Grip Triceps Pushdown Back Side POV1RM
Cable Seated on Floor Row1RM
Cable Seated One Arm Alternate Row1RM
Cable Seated Rear Lateral Raise1RM
Cable Seated Supine Grip Row1RM
Cable Silverback Shrug1RM
Cable Single Arm Reverse Fly1RM
Cable Single Leg Deadlift1RM
Cable Split Squat1RM
Cable Standing Leg Extension1RM
Cable Standing Up Straight Crossovers1RM
Straight arm pulldown kabelStandar kekuatan
Cable Triceps Overhead Extension (EZ Bar)1RM
Cable Triceps Push Down Elbow Out (V Bar)1RM
Cable Triceps Push Down EZ Bar1RM
Cable Triceps Push Down EZ Bar Close Grip1RM
Cable Triceps Push Down EZ Bar Wide Grip1RM
Cable Triceps Push Down Straight Bar1RM
Cable Triceps Push Down V Bar1RM
Cable Twin Handle Parallel Grip Lat Pulldown1RM
Cable twistStandar kekuatan
Cable Twist (Up-Down)1RM
Cable Twisting Biceps Curl1RM
Cable Twisting Overhead Press1RM
Cable Twisting Pull1RM
Cable Underhand Pulldown Wide Grips1RM
Cable Upper Chest Crossover1RM
Cable Upright Row with EZ Bar1RM
Upright row kabel bar lurusStandar kekuatan
Wrist curl kabelStandar kekuatan
Cable Wrist Extension1RM
Cable Y Raise1RM
Chest Press High to Low Cable Resistance Band1RM
Diagonal Chop Cable1RM
EZ Bar Cable Curl Wide Grip1RM
EZ Bar Cable Curl Wide Grip Crossover Machine1RM
Flat Bench Cable Fly1RM
Floor Cable Resistance Band Press1RM
Kneeling crunch kabel atasStandar kekuatan
Incline Bench Cable Fly1RM
Lat pulldown grip sempitStandar kekuatan
Lat pulldown grip lebarStandar kekuatan
Lateral Raise to Shoulder Press Resistance Band Cable1RM
Lateral Raises on Cable Machine1RM
Low Cable Overhead Flyes1RM
Lying Pull Over with Resistance Band Cable1RM
Pull Apart Cable Resistance Band1RM
Rear Delt Fly Cable Resistance Band1RM
Resistance Band - Cable Row1RM
Resistance Band Cross Body Single Straight Arm Supinated Pulldown1RM
Resistance Band Kneeling Cross Body Single Straight Arm Supinated Pulldown1RM
Lat pulldown grip terbalikStandar kekuatan
Seated Cable Row V Bar Machine1RM
Seated Resistance Band - Cable Rows1RM
Cable row satu tangan (kiri)Standar kekuatan
Single Arm Cable Row Right1RM
Single Arm Standing Low Cable Row1RM
Single Leg Romanian Deadlifts Right Cable Resistance Band1RM
Standing Cable Oblique Twist1RM
Standing Lat Cable Pull Over1RM
Cable pulldown bar lurusStandar kekuatan
Straight Bar Cable Row Close Grip1RM
Straight Bar Cable Row Normal Grip1RM
Triceps cable kickback di mesin crossoverStandar kekuatan
Upright Row Cable Resistance Band1RM
Lat pulldown V barStandar kekuatan

Resistance band

Berat badan

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