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Check out the Calorie and
Gram Calculator here.
Click Here to
view and use it for free. |
|
Free Health Assessment.
This test will help you
analyze your nutritional needs, optimize your diet and supplement
regimen, and realize your full health potential. Click
Here. |
| |
Bench
Press
chart to estimate your one rep max
Use the left column to find the weight
you used. Then go across the chart to the right to find the amount of reps
you did. The crossing points will be your estimated one rep max.
|
Weight
|
2reps |
3reps |
4reps |
5reps |
6reps |
7reps |
8reps |
9reps |
10reps |
|
45
|
47
|
49
|
50
|
52
|
53
|
55
|
56
|
58
|
60
|
|
50
|
52
|
54
|
56
|
58
|
59
|
61
|
63
|
65
|
66
|
|
55
|
57
|
59
|
61
|
63
|
65
|
67
|
69
|
71
|
73
|
|
60
|
62
|
65
|
67
|
69
|
71
|
73
|
75
|
77
|
80
|
|
65
|
67
|
70
|
72
|
75
|
77
|
79
|
82
|
84
|
86
|
|
70
|
72
|
76
|
78
|
81
|
83
|
85
|
88
|
90
|
93
|
|
75
|
78
|
81
|
84
|
86
|
89
|
92
|
94
|
97
|
99
|
|
80
|
83
|
86
|
89
|
92
|
94
|
98
|
100
|
103
|
106
|
|
85
|
88
|
92
|
95
|
98
|
100
|
104
|
107
|
110
|
113
|
|
90
|
93
|
97
|
100
|
104
|
106
|
110
|
113
|
116
|
119
|
|
95
|
98
|
103
|
106
|
109
|
112
|
116
|
119
|
123
|
126
|
|
100
|
104
|
108
|
112
|
115
|
118
|
122
|
126
|
129
|
133
|
|
105
|
109
|
113
|
117
|
121
|
124
|
128
|
132
|
135
|
139
|
|
110
|
114
|
119
|
123
|
127
|
130
|
134
|
138
|
142
|
146
|
|
115
|
119
|
124
|
128
|
132
|
136
|
140
|
144
|
148
|
152
|
|
120
|
124
|
130
|
134
|
138
|
142
|
146
|
151
|
155
|
159
|
|
125
|
129
|
135
|
139
|
144
|
148
|
153
|
157
|
161
|
166
|
|
130
|
135
|
140
|
145
|
150
|
153
|
159
|
163
|
168
|
172
|
|
135
|
140
|
146
|
151
|
155
|
159
|
165
|
169
|
174
|
179
|
|
140
|
145
|
151
|
156
|
161
|
165
|
171
|
176
|
181
|
186
|
|
145
|
150
|
157
|
162
|
167
|
171
|
177
|
182
|
187
|
192
|
|
150
|
155
|
162
|
167
|
173
|
177
|
183
|
188
|
194
|
199
|
|
155
|
160
|
167
|
173
|
178
|
183
|
189
|
195
|
200
|
205
|
|
160
|
166
|
173
|
178
|
184
|
189
|
195
|
201
|
206
|
212
|
|
165
|
171
|
178
|
184
|
190
|
195
|
201
|
207
|
213
|
219
|
|
170
|
176
|
184
|
190
|
196
|
201
|
207
|
213
|
219
|
225
|
|
175
|
181
|
189
|
195
|
201
|
207
|
214
|
220
|
226
|
232
|
|
180
|
186
|
194
|
201
|
207
|
212
|
220
|
226
|
232
|
239
|
|
185
|
191
|
200
|
206
|
213
|
218
|
226
|
232
|
239
|
245
|
|
190
|
197
|
205
|
212
|
219
|
224
|
232
|
238
|
245
|
252
|
|
195
|
202
|
211
|
217
|
224
|
230
|
238
|
245
|
252
|
258
|
|
200
|
207
|
216
|
223
|
230
|
236
|
244
|
251
|
258
|
265
|
|
205
|
212
|
221
|
229
|
236
|
242
|
250
|
257
|
264
|
272
|
|
210
|
217
|
227
|
234
|
242
|
248
|
256
|
264
|
271
|
278
|
|
215
|
223
|
232
|
240
|
247
|
254
|
262
|
270
|
277
|
285
|
|
220
|
228
|
238
|
245
|
253
|
260
|
268
|
276
|
284
|
292
|
|
225
|
233
|
243
|
251
|
259
|
266
|
275
|
282
|
290
|
298
|
|
230
|
238
|
248
|
256
|
265
|
271
|
281
|
289
|
297
|
305
|
|
235
|
243
|
254
|
262
|
270
|
277
|
287
|
295
|
303
|
311
|
|
240
|
248
|
259
|
268
|
276
|
283
|
293
|
301
|
310
|
318
|
|
245
|
254
|
265
|
273
|
282
|
289
|
299
|
307
|
316
|
325
|
|
250
|
259
|
270
|
279
|
288
|
295
|
305
|
314
|
323
|
331
|
|
255
|
264
|
275
|
284
|
293
|
301
|
311
|
320
|
329
|
338
|
|
260
|
269
|
281
|
290
|
299
|
307
|
317
|
326
|
335
|
345
|
|
265
|
274
|
286
|
295
|
305
|
313
|
323
|
333
|
342
|
351
|
|
270
|
279
|
292
|
301
|
311
|
319
|
329
|
339
|
348
|
358
|
|
275
|
285
|
297
|
307
|
316
|
325
|
336
|
345
|
355
|
364
|
|
280
|
290
|
302
|
312
|
322
|
330
|
342
|
351
|
361
|
371
|
|
285
|
295
|
308
|
318
|
328
|
336
|
348
|
358
|
368
|
378
|
|
290
|
300
|
313
|
323
|
334
|
342
|
354
|
364
|
374
|
384
|
|
295
|
305
|
319
|
329
|
339
|
348
|
360
|
370
|
381
|
391
|
|
300
|
311
|
324
|
335
|
345
|
354
|
366
|
377
|
387
|
398
|
|
305
|
316
|
329
|
340
|
351
|
360
|
372
|
383
|
393
|
404
|
|
310
|
321
|
335
|
346
|
357
|
366
|
378
|
389
|
400
|
411
|
|
315
|
326
|
340
|
351
|
362
|
372
|
384
|
395
|
406
|
417
|
|
320
|
331
|
346
|
357
|
368
|
378
|
390
|
402
|
413
|
424
|
|
325
|
336
|
351
|
362
|
374
|
384
|
397
|
408
|
419
|
431
|
|
330
|
342
|
356
|
368
|
380
|
389
|
403
|
414
|
426
|
437
|
|
335
|
347
|
362
|
374
|
385
|
395
|
409
|
420
|
432
|
444
|
|
340
|
352
|
367
|
379
|
391
|
401
|
415
|
427
|
439
|
451
|
|
345
|
357
|
373
|
385
|
397
|
407
|
421
|
433
|
445
|
457
|
|
350
|
362
|
378
|
390
|
403
|
413
|
427
|
439
|
452
|
464
|
|
355
|
367
|
383
|
396
|
408
|
419
|
433
|
446
|
458
|
470
|
|
360
|
373
|
389
|
401
|
414
|
425
|
439
|
452
|
464
|
477
|
|
365
|
378
|
394
|
407
|
420
|
431
|
445
|
458
|
471
|
484
|
|
370
|
383
|
400
|
413
|
426
|
437
|
451
|
464
|
477
|
490
|
|
375
|
388
|
405
|
418
|
431
|
443
|
458
|
471
|
484
|
497
|
|
380
|
393
|
410
|
424
|
437
|
448
|
464
|
477
|
490
|
504
|
|
385
|
398
|
416
|
429
|
443
|
454
|
470
|
483
|
497
|
510
|
|
390
|
404
|
421
|
435
|
449
|
460
|
476
|
489
|
503
|
517
|
|
395
|
409
|
427
|
440
|
454
|
466
|
482
|
496
|
510
|
523
|
|
400
|
414
|
432
|
446
|
460
|
472
|
488
|
502
|
516
|
530
|
|
405
|
419
|
437
|
452
|
466
|
478
|
494
|
508
|
522
|
537
|
|
410
|
424
|
443
|
457
|
472
|
484
|
500
|
515
|
529
|
543
|
|
415
|
430
|
448
|
463
|
477
|
490
|
506
|
521
|
535
|
550
|
|
420
|
435
|
454
|
468
|
483
|
496
|
512
|
527
|
542
|
557
|
|
425
|
440
|
459
|
474
|
489
|
502
|
519
|
533
|
548
|
563
|
|
430
|
445
|
464
|
479
|
495
|
507
|
525
|
540
|
555
|
570
|
|
435
|
450
|
470
|
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