Level 6 DB Incline Bench Press Upper Chest Exercise (Pecs): 30lb/DB x 12reps (3 sets) 15lb/DB x 12reps (3 sets) Prone DB Curls Biceps Exercise (Arms): 15lb x 12reps (3 sets)
12lb x 10reps (3 sets)
Seated Cable Chest Press Chest Exercise (Pecs): 40lb x 15reps (3 sets)
25lb x 15reps (3 sets)
Triceps Exercise: 70lb x 15reps (3 sets)
45lb x 15reps (3 sets)
Chest Exercise: 15reps (3 sets) Ball Slams 14lb x 20reps (3 sets)
12lb x 20reps (3 sets) Ab Ball Toss Wide Grip Biceps Exercise: 9lb x 15reps (3 sets)
5lb x 15reps (3 sets) Rope Crunch Slams 2arms straight x 20reps (3 sets) Rope Oblique Snake Oblique Exercise 15reps (3 sets)
15reps (3 sets)
Nitro Close Grip Press Vertical Chest Press 45lb x 20reps (3 sets)
Nitro Close Grip Curls Biceps exercise 30lb x 15reps (3 sets)
Seated Chest Flye Machine Chest Exercise (Pecs): 60lb x 15reps (3 sets)
40lb x 15reps (3 sets)
Cable Rope Overhead Triceps Exercise: 60lb x 15reps (3 sets)
30lb x 15reps (3 sets) | Beat It - 36 min Own It - 24 min
|
Track progressUpper Body Levels Level 8not complete Plate Row Machine Hammer Strength Plate Loaded Back Exercise: 55lb/side x 15reps (3 sets) 35lb/side x 15reps (3 sets) Plate Lat Machine Backwards Hammer Strength Plate Loaded Back Exercise: 55lb/side x 15reps (3 sets) 35lb/side x 15reps (3 sets)
Barbell Incline Bench Press Upper Chest Exercise (Pecs): 85lb x 12reps (3 sets)
45lb x 12reps (3 sets) DB Bench Press Chest Exercise: 30lb/DB x 15reps (3 sets)
15lb/DB x 15reps (3 sets)
Seated Cable Row Horseshoe Handle Back Exercise: 70lb x 15reps (3 sets) Wide Grip Biceps Exercise: Bar x 15reps (3 sets)
Bar x 8reps (3 sets)
Seated Cable Chest Press Chest Exercise (Pecs): 40lb x 15reps (3 sets)
25lb x 15reps (3 sets)
Cable Rope Pushdown Triceps Exercise: 45lb x 15reps (3 sets)
30lb x 15reps (3 sets)
Prone DB Curls Biceps Exercise (Arms): 20lb x 10reps (3 sets)
12lb x 10reps (3 sets)
Bar Curls Against Wall Biceps Exercise: 40lb x 10eps (3 sets)
25lb x 10reps (3 sets)
Cable Rope Overhead Triceps Exercise: 40lb x 15reps (3 sets)
25lb x 15reps (3 sets)
Triangle Pushdown Triceps Exercise: 80lb x 15reps (3 sets)
50lb x 15reps (3 sets) | Beat It - 36 min Own It - 24 min
|
Track progressUpper Body Levels
Level 10not complete DB Bench Press Chest Exercise: 35lb/DB x 15reps (3 sets)
20lb/DB x 15reps (3 sets)
Triangle Pushdown Triceps Exercise: 80lb x 15reps (3 sets)
50lb x 15reps (3 sets)
Lat Pulldown Back Exercise (Lats): 110lb x 12reps (3 sets)
60lb x 12reps (3 sets) FreeMotion Standing Curls Biceps Exercise: 30lb x 12reps (3 sets)
20lb x 12reps (3 sets)
Seated Cable Chest Press Chest Exercise (Pecs): 40lb x 15reps (3 sets)
25lb x 15reps (3 sets)
Cable Rope Overhead Triceps Exercise: 60lb x 12reps (3 sets)
30lb x 12reps (3 sets)
Seated Cable Row Horseshoe Handle Back Exercise: 80lb x 12reps (3 sets) Strive Machine Preacher Curls Biceps Exercise: 35lb x 15reps (3 sets)
20lb x 12reps (3 sets)
Plate Lat Machine Backwards Hammer Strength Plate Loaded Back Exercise: 65lb/side x 12reps (3 sets) 35lb/side x 15reps (3 sets)
Plate Incline Chest Press Hammer Strength Chest Exercise: 35lb/side x 10reps (3 sets)
15lb/side x 12reps (3 sets)
DB Preacher Curls Biceps Exercise (Arms): 25lb/DB x 10reps/arm (3 sets)
15lb/DB x 10reps/arm (3 sets) Cable Rope Pushdown Triceps Exercise: 50lb x 15reps (3 sets)
30lb x 15reps (3 sets)
| Beat It - 36 min Own It - 20 min
|
Track progressUpper Body Levels |
Seated Cable Chest Press Chest Exercise (Pecs): 35lb x 15reps (3 sets)
25lb x 15reps (3 sets)
Seated Chest Flye Machine Chest Exercise (Pecs): 70lb x 15reps (3 sets)
40lb x 15reps (3 sets)
Lat Pulldown Back Exercise (Traps): 100lb x 12reps (3 sets)
60lb x 12reps (3 sets)
Straight Arm Pulldown Back Exercise (Traps): 40lb x 12reps (3 sets)
30lb x 12reps (3 sets)
Cable Chest Incline Press Chest Exercise: 65lb x 15reps (3 sets)
35lb x 15reps (3 sets)
Cable Chest Decline Flye Chest Exercise: 65lb x 15reps (3 sets)
35lb x 15reps (3 sets)
Preacher Curls 45lb x 20reps (3 sets) Rope Cable Hammer Curls Biceps 45lb x 15reps (3 sets)
25lb x 15reps (3 sets)
Close Grip Bench Press Grip inside of texture on bar 65lb x 15reps (3 sets)
Cable Rope Overhead Triceps Exercise: 50lb x 15reps (3 sets)
25lb x 15reps (3 sets)
| Beat It - 30 min Own It - 20 min |
DB Incline Bench Press Upper Chest Exercise (Pecs): 30lb/DB x 15reps (3 sets) 15lb/DB x 15reps (3 sets) Handle Pushups Chest Exercise: 15reps (3 sets)
Lat Pulldown Back Exercise (Lats): 100lb x 15reps (3 sets)
60lb x 12reps (3 sets) 1arm Standing Cable Row Back Exercise (Traps) 50lb x 15reps (3 sets)
15lb x 15reps (3 sets)
Cable Chest Incline Press Chest Exercise: 80lb x 15reps (3 sets)
50lb x 12reps (3 sets) Cable Rope Overhead Triceps Exercise: 60lb x 12reps (3 sets)
30lb x 12reps (3 sets)
Close Grip Pulldown Back Exercise (Traps): 100lb x 15reps (3 sets)
60lb x 12reps (3 sets)
FreeMotion Standing Curls Biceps Exercise: 30lb x 12reps (3 sets)
20lb x 12reps (3 sets)
Cable Rope Pushdown Triceps Exercise: 45lb x 15reps (3 sets)
30lb x 15reps (3 sets)
Skull Crushers Triceps Exercise: 40lb x 15eps (3 sets)
25lb x 15reps (3 sets)
Incline Alternating DB Curls Biceps Exercise (Arms): 20lb x 10reps/arm (3 sets)
12lb x 10reps/arm (3 sets)
WideGrip Barbell Curls Biceps Exercise: 30lb x 12eps (3 sets)
20lb x 10reps (3 sets) | Beat It - 36 min Own It - 24 min |
|
|