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(javacody @ Jul. 17 2007,17:41)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Cool spreadsheet Fausto, thanks for sharing!
Is there anything similar for forearms, gluts, and abs?
I'd be curious to see the levels for biceps/triceps and forearms during the compound lifts (in addition to what is already in the spreadsheet).</div>
Lats
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%
Same as with side delts.
Calves
Donkey calf raise - 80%
Standing one-leg calf raises - 79%
Standing two-leg calf raises - 68%
Seated calf raises - 61%
Hamstrings
Standing leg curls - 82%
Lying leg curls - 71%
Seated leg curls - 58%
Sitff-legged-deadlift - 56%
these(i think)go with fausto,s figures above.how accurate they is open to some debate,but in terms of effort weight used i would imagine they arent far off.
@colby,if you dont do weight dips for chest,decline dumbell is the next best thing,it is an excellent exercise and incorperates all of the chest not just the lower portion.