Liderlik Tablosu

Göğüs - Pectoralis Major: Decline Dumbbell Bench Press – 93% Decline Barbell Bench Press – 90% Dumbbell Bench Press – 87% Barbell Bench Press – 85% Dumbell Fly – 84% Üst Göğüs - Pectoralis Minor: Incline Dumbbell Press – 91% Incline Bench Press – 85% İncline Dumbbell Fly – 83% Incline Smith Machine Bench Press – 81% Sırt - Latissimus Dorsi: Bent Over Barbell Row – 93% One Arm Dumbbell Row – 91% T- Bar Row – 89% Lat Pull Down – 86% Seated Cable Row – 83% Trapezius: Barbell Shrug Behind The Back – 59% Barbell Shrug – 54% Omuz - Anterior Deltoid: Seated Dumbbell Press – 79% Military Press – 73% Seated Barbell Press – 61% Yan Omuz- Medial Deltoid: One-Arm Incline Dumbbell Side Laterals – 66% Standing Lateral Raise – 63% Seated Lateral Raise – 62% Cable Lateral Raise – 47% Arka Omuz - Posterior Deltoid: Standing Bent Over Lateral Raise– 85% Seated Bent Over Lateral Raise – 62% Bent Over Cable Lateral Raise– 77% Calfler - Gastrocnemius (Calves): Donkey Calf Raise – 80% Standing One-Leg Calf Raises – 79% Standing Two-Leg Calf Raises – 68% Seated Calf Raises – 61% Bacak - Rectus Femoris (Quadriceps): Safety Squat – 88% Leg extensions – 86% Squat – 78% Leg Press – 76% Smith Machine Squat – 60% Arka Bacak - Biceps Femoris (Hamstring): Seated Leg curl – 88% Standing Leg Curl – 80% Lying Leg Curl – 79% Deadlift – 63% Karın - Rectus Abdominis: Decline Sit Up – 81% Sit Up – 80% Machine Abs Crunch – 69% Cable Abs Crunch – 68% Pazu - Biceps Brachii: Barbell Curl –90% Dumbbell Scott Curl –88% Barbell Curl – Close Grip –86% Alternating Dumbbell Curl –84% Consantration Curl –80% Barbell Curl – Wide Grip –63% Z Bar Curl –61% Arka Kol - Triceps Brachii: Decline Barbell Triceps Extentions –92% Triceps Push Down –90% Triceps Dips –87% One Arm Reverse Grip Cable Triceps –85% Over Head Cable Triceps Extentions –84% Dumbbell Triceps Extensions –82% Close Grip Bench Press –72%

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