Dumbbell exercises measured are for one dumbbell
Pulls
Weighted pullups (bodyweight + added weight) = Seated cable rows – [15lbs – 19lbs]
Push
Barbell Shoulder Press = Standing Dumbbell Front Raises * 3.37
Barbell Shoulder Press = Incline Front Raises * 4.5
Barbell Shoulder Press = Bench Press * 70%
Bench Press = Incline Front Raises * 6.45
Bench Press = Seated Dumbbell Shoulder Press * [2.8 – 3]
Seated Dumbbell Shoulder Press = Incline Front Raises * 2.25
Incline Front Raises = Bench Press * .155
Incline Press = .85 * Bench Press (rough estimation +- 5%)
Shoulder Press = .76 * Incline Press (rough estimation +- 5%)
Misc
Low Rep 1RM = High Rep 1RM – range [ 15 – 20 ] (based on personal adaptations/data)