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Lift-1
Lift-2
Lift-3
Lift-4
Foundational Strength Training-Level 3 & Level 4
How much weight to lift for each exercise.
You will use your body weight to determine how much weight you should lift for each exercise.
Convert the calculations for the exercise to the nearest 5 pound increment.
You will need to do this because the Dumbbells and Weight Bar and Plates use only 5 or 10 pounds measurements.
Arms-Dumbbells
Body Weight
Weight Lifted-pounds
Curls-Kickbacks
Level 3
0.3
Level 4
0.35
Arms-Dumbbells
Dumbbell Fly
Level 3
0.2
Level 4
0.25
Shoulders-Dumbbells, Bar& Plates
Body Weight
Weight Lifted-pounds
Dumbbell Press
Level 3
0.2
Level 4
0.25
Shoulders-Dumbbells, Bar & Plates
Shrugs
Level 3
0.35
Level 4
0.4
Shoulders-Dumbbells, Bar& Plates
Body Weight
Weight Lifted-pounds
Shoulder Press
Level 3
0.35
Level 4
0.4
Shoulders-Dumbbells, Bar& Plates
Upright Rowing
Level 3
0.4
Level 4
0.45
Chest-Dumbbells, Bar & Plates
Body Weight
Weight Lifted-pounds
Bench Press-Bar & Plates
Level 3
0.45
Level 4
0.5
Chest-Dumbbels, Bar & Plates
Dumbbell Bench
Level 3
0.3
Level 4
0.35
Back-Bar & Plates
Body Weight
Weight Lifted-pounds
Bent Over Rowing
Level 3
0.45
Level 4
0.5
Back-Dumbbells
Weight Lifted-pounds
Bent Over Rowing
Level 3
0.4
Level 4
0.45
Back-Dumbbells, Cable
Weight Lifted-pounds
Good Mornings
Level 3
0.25
Level 4
0.3
Legs-Dumbbells, Bar & Plate
Body Weight
Weight Lifted-pounds
Squats
Level 3
0.75
Level 4
0.8
Legs-Dumbbells, Bar & Plate
Weight Lifted-pounds
Lunge
Level 3
0.3
Level 4
0.35
Legs-Dumbbells, Bar & Plate
Body Weight
Weight Lifted-pounds
Deadlift
Level 3
0.45
Level 4
0.5
Legs-Dumbbells, Bar & Plate
Weight Lifted-pounds
Push Press
Level 3
0.45
Level 4
0.5
Legs-Dumbbells, Bar & Plate
Weight Lifted-pounds
Calf Raise
Level 3
0.4
Level 4
0.45
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