PRO TRAINING & CONSULTING
Coach Mark Asanovich
Strength Coach to 10 NFL Hall of Famers & 61 NFL Pro Bowlers
Triple's Chart #3
Upper Body ISO-LATERAL Leverage Exercises

 

TRIPLES UN/LOADING CHART
 FOR UPPER BODY ISO-LATERAL LEVERAGE EXERCISES ONLY!
WEIGHT SET SET SET WEIGHT SET SET SET
USED #3 #2 #1 USED #3 #2 #1
35 22.5 5 5-2.5 125 57.5 25-5 35-2.5
37 22.5 5 10 127 57.5 25-5 35-5
40 22.5 5 10-2.5 130 60 25-5 35-5
42 22.5 10 10 132 60 25-5-2.5 35-5
45 22.5 10 10-2.5 135 62.5 25-5 35-5-2.5
47 22.5 10 10-5 137 62.5 25-5-2.5 35-5-2.5
50 22.5 10-2.5 10-5 140 65 25-5-2.5 35-5-2.5
52 25 10 10-5-2.5 142 65 35 35-5-2.5
55 25 10-2.5 10-5-2.5 145 67.5 25-5-2.5 45
57 27.5 10-2.5 10-5-2.5 147 67.5 35 45
60 27.5 10-2.5 10-10 150 67.5 35-2.5 45
62 30 10-2.5 10-10 152 70 35 45-2.5
65 30 10-5 10-10 155 70 35-2.5 45-2.5
67 32.5 10-5 10-10 157 72.5 35-2.5 45-2.5
70 32.5 10-5 10-10-2.5 160 72.5 35-2.5 45-5
72 32.5 10-5-2.5 10-10-2.5 162 75 35-2.5 45-5
75 35 10-5-2.5 10-10-2.5 165 75 35-5 45-5
77 35 10-5-2.5 25 167 77.5 35-5 45-5
80 37.5 10-5-2.5 25 170 77.5 35-5 45-5-2.5
82 37.5 10-10 25 172 77.5 35-5-2.5 45-5-2.5
85 40 10-5-2.5 25-2.5 175 80 35-5-2.5 45-5-2.5
87 40 10-10 25-2.5 177 82.5 35-5 45-10
90 42.5 10-10 25-2.5 180 82.5 35-5-2.5 45-10
92 42.5 10-10-2.5 25-2.5 182 82.5 45 45-10
95 45 10-10 25-5 185 85 35-5-2.5 45-10-2.5
97 45 10-10-2.5 25-5 187 85 45 45-10-2.5
100 45 25 25-5 190 87.5 45 45-10-2.5
102 47.5 10-10-2.5 25-5-2.5 192 87.5 45-2.5 45-10-2.5
105 47.5 25 25-5-2.5 195 90 45 45-10-5
107 50 25 25-5-2.5 197 90 45-2.5 45-10-5
110 50 25 35 200 90 45-5 45-10-5
112 52.5 25 35 202 92.5 45-2.5 45-10-5-2.5
115 52.5 25-2.5 35 205 92.5 45-5 45-10-5-2.5
117 55 25-2.5 35 207 95 45-5 45-10-5-2.5
120 55 25-2.5 35-2.5 210 95 45-5 45-10-10
122 55 25-5 35-2.5 212 97.5 45-5 45-10-10
TRIPLES UN/LOADING CHART
 FOR UPPER BODY ISO-LATERAL LEVERAGE EXERCISES ONLY!
WEIGHT SET SET SET WEIGHT SET SET SET
USED #3 #2 #1 USED #3 #2 #1
215 97.5 45-5-2.5 45-10-10 302 136 35-35-5 45-45-1.25
217 100 45-5-2.5 45-10-10 305 137 35-35-5-2.5 45-45-1.25
220 100 45-5-2.5 45-10-10-2.5 307 138 35-35-5-2.5 45-45-2.5
222 100 45-10 45-10-10-2.5 310 140 35-35-5-2.5 45-45-2.5-1.25
225 102.5 45-10 45-10-10-2.5 312 140 45-35 45-45-2.5
227 102.5 45-10 45-25 315 140 45-35 45-45-5
230 105 45-10 45-25 317 142 45-35 45-45-5
232 105 45-10-2.5 45-25 320 143 45-35-1.25 45-45-5-1.25
235 107.5 45-10 45-25-2.5 322 145 45-35-1.25 45-45-5-1.25
237 107.5 45-10-2.5 45-25-2.5 325 146 45-35-2.5 45-45-5-2.5
240 110 45-10-2.5 45-25-2.5 327 147 45-35-2.5 45-45-5-2.5-1.25
242 110 45-10-5 45-25-2.5 330 147 45-35-2.5-1.25 45-45-10
245 112.5 45-10-2.5 45-25-5 332 147 45-35-5 45-45-10
247 112.5 45-10-5 45-25-5 335 150 45-35-5 45-45-10
250 112.5 45-10-5-2.5 45-25-5 337 151 45-35-5 45-45-10-1.25
252 115 45-10-5 45-25-5-2.5 340 153 45-35-5 45-45-10-2.5
255 117.5 45-10-5 45-25-5-2.5 342 153 45-35-5-2.5 45-45-10-2.5
257 117.5 45-10-5 45-35 345 155 45-35-5-2.5 45-45-10-2.5-1.25
260 117.5 45-10-5-2.5 45-35 347 156 45-35-5-1.25 45-45-10-5
262 120 45-10-5-2.5 45-35 350 157 45-35-5-2.5-1.25 45-45-10-5
265 120 45-10-10 45-35 352 158 45-35-5-2.5-1.25 45-45-10-5-1.25
267 120 45-10-10-2.5 45-35 355 158 45-35-5-2.5-1.25 45-45-10-5-1.25
270 121 45-10-10-2.5 45-35-2.5 357 160 45-45 45-45-10-5-2.5
272 122 45-10-10-2.5 45-35-2.5 360 162 45-45 45-45-10-5-2.5-1.25
275 123 45-25 45-35-2.5 362 162 45-45-2.5 45-45-10-5-2.5-1.25
277 125 45-25 45-35-2.5 365 163 45-45-5-2.5 45-45-10-10
280 126 45-25 45-35-5 367 165 45-45-5-2.5 45-45-10-10
282 127 45-25 45-35-5 370 166 45-45-5-2.5-1.25 45-45-10-10-1.25
285 128 45-25-2.5 45-35-5 372 167 45-45-5 45-45-10-10-1.25
287 130 35-35-1.25 45-35-5-1.25 375 168 45-45-5 45-45-10-10-2.5
290 130 35-35-2.5-1.25 45-35-5-2.5 377 170 45-45-5 45-45-10-10-2.5-1.25
292 131 35-35-5 45-35-5-2.5 380 171 45-45-5 45-45-25
295 132 35-35-5 45-35-5-2.5-1.25 382 172 45-45-5 45-45-25
297 133 35-35-5 45-45 385 173 45-45-5-1.25 45-45-25-1.25
300 135 35-35-5 45-45 387 175 45-45-5-1.25 45-45-25-1.25