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77
Weight Ratios
100%
Leg Curl /
Leg Extension
90%
Lat Pulldown
100%
Low Row
80%
Horizontal Handle
90%
Vertical Handle
Seated Press/Midrow
50% 80% 90% 100%
Weight Plates
100%
Ab Crunch
50%
Pec Dec
Top Plate
This chart
shows the
actual weight
you are lifting.
To use this chart;
count the number of
plates you have
pinned, and move
across to the correct
weight ratio
(depending on the
exer
cise you are
performing).
lbs. lbs. lbs. lbs.
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
8
16
24
32
40
48
56
64
72
80
88
96
104
112
120
128
136
144
152
160
168
9
18
27
36
45
54
63
72
81
90
99
108
117
126
135
144
153
162
171
180
189
10
20
30
40
50
60
70
80
90
100
110
120
130
140
150
160
170
180
190
200
210
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
105