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Down Home / Bio / Country State of Mind / Weightlifting Chart / Links / Rebel Gals

Mike "The Rebel" James

Weightlifting Chart

To Use This Chart:
 1-Find your 1 rep max in bold type.
2-Follow the weight amounts in the column under your max.
3-Do the # of reps listed at the far left for each weight amount.
4-Use chart for any exercise, UP = Upper Body, LOW = Lower Body

Reps for 50 60 70 80 90 100 110 120 130 140 150
UP LOW Set
8 12 1 30 40 45 50 60 65 70 80 85 90 100
6 10 2 35 45 50 60 65 70 80 85 95 100 110
4 8 3 40 50 55 65 70 80 90 95 105 110 120
3 6 4 45 50 60 70 75 85 95 105 110 120 130
2 4 5 45 55 65 70 80 90 100 110 115 125 135
1 2 6 45 55 65 75 85 95 100 110 120 130 140
4 8 7 40 50 55 65 70 80 90 95 105 110 120
Reps for 160 170 180 190 200 210 220 230 240 250 260
UP LOW Set
8 12 1 105 110 120 125 130 140 145 150 160 165 170
6 10 2 115 125 130 140 145 155 160 170 175 180 190
4 8 3 130 135 145 150 160 170 175 185 190 200 210
3 6 4 140 145 155 165 170 180 190 195 205 215 225
2 4 5 145 155 160 170 180 190 200 205 215 225 235
1 2 6 150 160 165 175 185 195 205 215 225 230 240
4 8 7 130 135 145 150 160 170 175 185 190 200 210
Reps for 270 280 290 300 310 320 330 340 350 360 370
UP LOW Set
8 12 1 180 185 190 200 205 210 215 225 230 235 240
6 10 2 195 205 210 220 225 235 240 250 255 260 270
4 8 3 215 225 230 240 250 255 265 270 280 290 290
3 6 4 230 240 250 260 265 275 285 290 300 310 320
2 4 5 245 250 260 270 280 290 295 305 315 320 335
1 2 6 250 260 270 280 290 300 305 315 325 335 345
4 8 7 215 225 230 240 250 255 265 270 280 290 295