Back & Biceps 
Athletic (round 2)
Men & Women
Can you beat all 5 levels?

Leader Board


.     Wall of Fame     .  
Beat all 5 Levels of Stations
Isaac Perle

Beat all 5 Levels of Circuits

Timed Stations
Perform 1 exercise at a time. Each exercise is timed until completion.
The combined time from all stations is the player's final score.
To beat each level the final score must be under 4min per station
To own each level the final score must be under 2min per station

Timed Circuits
Perform 2 exercises per station. Each station is timed until completion.
The combined time from all stations is the player's final score.
To beat each level the final score must be under 6min per station
To own each level the final score must be under 4min per station
Men Stations


BACK & BIS
  • LEVEL 1
      Lat Pulldown
             Seated, Wide bar, Cable
             100 x 30 reps
      DB Alternating Curls
             Standing, Underhand Grip
             20lb x 30/arm
      Seated Cable Row
    Horseshoe handle
    80lb x 30
      1 side Hammer Curls
             Seated, back support
             20lb x 30/arm
      Rope Pulldown
    Kneeling, Cables
    100lb x 30

20 minutes       10:00min
Jimmie.           Isaac
DME.               Mark
Luis.               Drew
Greg.              Rich
Matt
Cory
Raj
Tom
Nrupen
Andrew

  • LEVEL 2
Overhand Row
Hammer Strength, 2 arm
140 x 40 reps
Close grip Pulldown
Seated, Double D handle
100 x 40
Preacher Curl, wide
Seated, wide grip 
55 x 40
Reverse Flye Machine
Pec Dec (Precore) overhand
60 x 40
FreeMotion Alternating curls
Standing, Cables
40 x 30/arm

20 minutes       10:00min
Luis                 Isaac
DME.                Drew
Greg N.            Mark
Jimmie             Phil
Jason.              Andrew
Raj 
  • LEVEL 3
      Lat Pulldown
             Seated, Wide bar, Cable
             110 x 35 reps
      Seated Cable Row
    Horseshoe handle
           90lb x 40 reps
      1 Arm DB Preachers
             Standing, Underhand Grip
            22.5lb x 20/arm 
            25lb x 20/arm
Reverse Flye Machine
Pec Dec (Precore) overhand
70 x 35
      1 Arm Lat Pulldown
    30lb x 20/arm    
    40lb x 15/arm

20 minutes       10:00min
Luis                  Drew
Greg N              Mark
Raj.                   Isaac
Andrew
  • LEVEL 4
      Close Grip Pulldown
             Seated, DD Handle, Cable
             120 x 40 reps
      Seated Cable Row
            Horseshoe handle
           100lb x 35 reps
      Preacher Curl, wide
            Seated, wide grip 
            65 x 35
         Vertical Traction
           Techno Gym Wide Grip
             100 x 40
    DB Bent Over Row
            35lb x 45/arm    
    Curls Strive Machine
            50lb x 45 reps

24 minutes        12min
Luis
Isaac
Drew
Greg N
Mark
  • LEVEL 5
      Lat Pulldown
             Seated, Bar, Wide Grip
             110 x 50 reps
      Seated Cable Row
            Horseshoe handle
           90lb x 50 reps
         Vertical Traction
           Techno Gym Wide Grip
             100 x 50 reps
     Overhand Row
            Hammer Strength, 2 arm
            45lb/ side  x 50 reps
     1arm Lat Pulldown
            Metal Handle, Neutral Grip
            30lb x 50/arm    
    Curls Strive Machine
            Seat @ 5, setting Black
            40lb x 50 reps    

24 minutes        12min
Luis                   Isaac
Mark R.              Rich
Women Stations


BACK & BIS
  • LEVEL 1
      Lat Pulldown
             Seated, Wide bar, Cable
             60 x 40 reps
      DB Alternating Curls
             Standing, Underhand Grip
             10lb x 30/arm
      Seated Cable Row
    Horseshoe handle
    40lb x 30
      1 side Hammer Curls
             Seated, back support
             10lb x 30/arm
      Rope Pulldown
    Kneeling, Cables
    50lb x 30

20 minutes       10:00min
Diane               Andrea
Lindsay.            Cass
Robin
Eleni
Mariana





  • LEVEL 2
Overhand Row
Hammer Strength, 2 arm
80 x 40 reps
Close grip Pulldown
Seated, Double D handle
60 x 40
Preacher Curl, wide
Seated, wide grip 
30 x 40
Reverse Flye Machine
Pec Dec (Precore) overhand
40 x 40
FreeMotion Alternating curls
Standing, Cables
20 x 30/arm

20 minutes       10:00min
Lindsay
Cass
Mariana


  • LEVEL 3
      Lat Pulldown
             Seated, Wide bar, Cable
             70 x 35 reps
      Seated Cable Row
    Horseshoe handle
           40lb x 40 reps
      1 Arm DB Preachers
             Standing, Underhand Grip
            12.5lb x 20/arm 
            15lb x 20/arm
Reverse Flye Machine
Pec Dec (Precore) overhand
40 x 35
      1 Arm Lat Pulldown
    20lb x 40/arm    

20 minutes       10:00min
Cass
Lindsay


  • LEVEL 4
      Close Grip Pulldown
             Seated, DD Handle, Cable
             70 x 40 reps
      Seated Cable Row
            Horseshoe handle
           50lb x 35 reps
      Preacher Curl, wide
            Seated, wide grip 
            35 x 35
         Vertical Traction
           Techno Gym Wide Grip
             60 x 40
    DB Bent Over Row
            25lb x 45/arm    
    Curls Strive Machine
            30lb x 50

24 minutes        12min
Cass
Lindsay                                                   



  • LEVEL 5
      Close Grip Pulldown
             Seated, DD Handle, Cable
             70 x 40 reps
      Seated Cable Row
            Horseshoe handle
           50lb x 35 reps
      Preacher Curl, wide
            Seated, wide grip 
            35 x 35
         Vertical Traction
           Techno Gym Wide Grip
             60 x 40
    DB Bent Over Row
            25lb x 45/arm    
    Curls Strive Machine
            30lb x 45

24 minutes        12min
Eleni                 Lindsay
                       Hernsy
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