Weight Lifting, Weight Training, Bench Press & Bodybuilding
The 7 Fastest Ways to Increase Your Bench
100% FREE for Fans of  Mike Westerdal
We value your privacy and will never share, sell or rent your info.
The Ultimate Strength Chart

Are You Strong or Not?

By Dennis B. Weis "The Yukon Hercules"

So, you think you're strong, eh?

Test your One-Rep Strength in the following 10 exercises and know for sure. Squat, Bench, Deadlift, Dumbbell Press, Curl, Reverse Curl, Tricep Extension, Weighted Chin-Up, Push-Up And Dip! See where you rank among the charts!

Note: To convert the weights to kilograms, take the pounds weight and times it by 0.4536. So if it says 50 pounds, you would take 50 X 0.4536 which equals 22.68 kilograms.

BARBELL BACK SQUAT

BODYWEIGHT

FAIR

GOOD

EXCELLENT

Bantamweight
Up to 123 Lbs.

205

245

280

Featherweight
Up to 132 Lbs.

230

270

305

Lightweight
Up to 148 lbs.

255

295

330

Middleweight
Up to 165 Lbs.

280

320

355

Light-heavy
Up to 181 Lbs.

305

340

380

Middle-heavy
Up to 198 Lbs.

330

370

405

Heavyweight
Unlimited

360

395

435

SUPINE BARBELL BENCH PRESS

BODYWEIGHT

FAIR

GOOD

EXCELLENT

Bantamweight
Up to 123 Lbs.

135

160

185

Featherweight
Up to 132 Lbs.

155

180

205

Lightweight
Up to 148 lbs.

175

205

225

Middleweight
Up to 165 Lbs.

200

225

255

Light-heavy
Up to 181 Lbs.

220

255

290

Middle-heavy
Up to 198 Lbs.

240

290

325

Heavyweight
Unlimited

265

325

370

CONVENTIONAL DEADLIFT

BODYWEIGHT

FAIR

GOOD

EXCELLENT

Bantamweight
Up to 123 Lbs.

290

325

365

Featherweight
Up to 132 Lbs.

315

360

410

Lightweight
Up to 148 Lbs.

340

395

440

Middleweight
Up to 165 Lbs.

375

425

475

Light-heavy
Up to 181 Lbs.

410

460

510

Middle-heavy
Up to 198 Lbs.

440

490

550

Heavyweight
Unlimited

480

550

605

ONE-DUMBBELL PRESS

BODYWEIGHT

FAIR

GOOD

EXCELLENT

Bantamweight
Up to 123 Lbs.

40

50

60

Featherweight
Up to 132 Lbs.

45

55

70

Lightweight
Up to 148 Lbs.

50

65

80

Middleweight
Up to 165 Lbs.

60

75

90

Light-heavy
Up to 181 Lbs.

70

85

100

Middle-heavy
Up to 198 Lbs.

80

100

120

Heavyweight
Unlimited

100

120

140

BARBELL WALL CURL

BODYWEIGHT

FAIR

GOOD

EXCELLENT

Bantamweight
Up to 123 Lbs.

70

95

110

Featherweight
Up to 132 Lbs.

80

95

110

Lightweight
Up to 148 Lbs.

90

105

120

Middleweight
Up to 165 Lbs.

100

115

130

Light-heavy
Up to 181 Lbs.

110

125

140

Middle-heavy
Up to 198 Lbs.

125

140

155

Heavyweight
Unlimited

140

155

170

BARBELL REVERSE CURLS

BODYWEIGHT

FAIR

GOOD

EXCELLENT

Bantamweight
Up to 123 Lbs.

60

75

90

Featherweight
Up to 132 Lbs.

65

80

100

Lightweight
Up to 148 Lbs.

75

85

110

Middleweight
Up to 165 Lbs.

90

95

120

Light-heavy
Up to 181 Lbs.

90

110

135

Middle-heavy
Up to 198 Lbs.

100

125

150

Heavyweight
Unlimited

110

135

165

WEIGHTED CHINS

BODYWEIGHT

FAIR

GOOD

EXCELLENT

Bantamweight
Up to 123 Lbs.

30

45

60

Featherweight
Up to 132 Lbs.

25

50

65

Lightweight
Up to 148 Lbs.

37

50

75

Middleweight
Up to 165 Lbs.

40

60

80

Light-heavy
Up to 181 Lbs.

50

70

90

Middle-heavy
Up to 198 Lbs.

50

75

100

Heavyweight
Unlimited

60

90

120

WEIGHTED DIPS

BODYWEIGHT

FAIR

GOOD

EXCELLENT

Bantamweight
Up to 123 Lbs.

40

50

60

Featherweight
Up to 132 Lbs.

45

55

70

Lightweight
Up to 148 Lbs.

50

65

80

Middleweight
Up to 165 Lbs.

60

75

90

Light-heavy
Up to 181 Lbs.

70

85

100

Middle-heavy
Up to 198 Lbs.

80

100

120

Heavyweight
Unlimited

100

120

140

TRICEPS EXTENSION

BODYWEIGHT

FAIR

GOOD

EXCELLENT

Bantamweight
Up to 123 Lbs.

45

60

75

Featherweight
Up to 132 Lbs.

50

65

80

Lightweight
Up to 148 Lbs.

60

75

90

Middleweight
Up to 165 Lbs.

65

80

100

Light-heavy
Up to 181 Lbs.

70

90

115

Middle-heavy
Up to 198 Lbs.

80

100

125

Heavyweight
Unlimited

90

120

150

WEIGHTED PUSHUPS

BODYWEIGHT

FAIR

GOOD

EXCELLENT

Bantamweight
Up to 123 Lbs.

60

90

120

Featherweight
Up to 132 Lbs.

65

95

130

Lightweight
Up to 148 Lbs.

70

105

140

Middleweight
Up to 165 Lbs.

80

120

160

Light-heavy
Up to 181 Lbs.

90

135

180

Middle-heavy
Up to 198 Lbs.

95

145

190

Heavyweight
Unlimited

110

160

225

Well how did you do? Are you soaring off the charts......or did you barely qualify for fair? If you want some help moving up in the rankings be sure to check out some Dennis' ebooks, reports, and training programs on this page: http://www.criticalbench.com/weightliftingprograms.htm.

"The Yukon Herc's" best selling program would have to be Massive Muscle Pumping E-book which explains how to gain 25 lbs in a month.

Or if you don't want to get any bigger shred up with the Cinderblock Abs Report.

 






musclebuildingclub  increase testosterone by 170%

  LHM125

Hyper Growth Muscle Mass Training System  Muscle Weight Gain Program - How to Gain Weight Fast




Natural Bodybuilding | Growth Factor-1 | Discount Bodybuilding Supplements | Gain Weight Fast | Big Arms | How To Get Ripped
Weight Lifting Programs | Weight Lifting Equipment | Weight Training Articles | Weight Lifting Workouts | Workout Routines
Bench Press Routine | Bench Press Workout | Increase Bench Press | Bench Press Records | Bench Press Chart
Lean Body Mass | How To Run Faster | Bodybuilding Tips | Athlete Celebrity Interviews | Muscle Growth Stories
Muscular System | Healthy Bodybuilding Recipes | Muscle Man | Female Bodybuilders | Weight Lifting Exercises
Powerlifting | Dumbbell Exercise | Muscle Bodybuilding T Shirts | Vince Gironda | Vince Delmonte | Jennifer Nicole Lee
Weight Lifting Accessory | Football Strength Workout | Weight Lifting Belts | Mike Geary
Bench Press | Fitness Links | How To Gain Weight Fast | Strength Blog | Build Muscle Fast | Workout Reviews | Workout Videos
Weight Lifting & Weight Training Tips For Building Muscle Strength
 
Fitness Models | Strongman | Muscle Building Nutrition | Muscle Growth | Muscle Building Experts

Supplements: Testosterone Booster | Super Fat Burner | Beta Alanine | Creatine Caps | Nitric Oxide NO2 | Muscle Building Supplements | Post Workout Supplement

Articles: Bench Press Tips | Supplement Reviews | Muscular Strength | Bodybuilding Nutrition | Fitness Health | Muscle Building
Fat Loss Tips