Chest & Shoulders Levels for Men & Women
Owned it. 12 min Owned it. 12 min 12 min 12 min Owned it. 15 min Owned it. 10 min | Exercise Stations Each exercise is timed until completion.
Lat Pulldown Seated, Wide bar, Cable 90lb x 40reps 60lb x 40reps Bench Press Lying on bench 95lb x 40reps 45lb x 40reps Seated Cable Row Horseshoe handle 70lb x 40reps 40lb x 40reps Rope Overhead Extension 35lb x 1 min 25lb x 1 min Wide Grip Curls Standing, barbell 45lb x 25reps 25lb x 25reps Rope Pushdown 35lb x 1 min 20lb x 1 min Close Grip Curls Standing, barbell 35lb x 25reps 25lb x 25reps Triangle Pushdown 50lb x 1 min 35lb x 1 min
Close Grip Pulldown Seated, Wide bar, Cable 90lb x 50reps 60lb x 50reps DB Bench Press Lying on bench 35lb x 40reps 20lb x 40reps Seated Cable Row
70lb x 50reps 40lb x 50reps Rope Overhead Extension 35lb x 1min 15sec 25lb x 1min 15sec Strive 2arm Curls
30lb x 45reps 20lb x 45reps Rope Pushdown 50lb x 1min 15sec 35lb x 1min 15sec Cable bar curls
35lb x 50reps 20lb x 50reps
50lb x 1min 15sec 35lb x 1min 15sec
Lat Pulldown Seated, Wide bar, Cable 110lb x 40reps 70lb x 40reps Bench Press Lying on bench 115lb x 40reps 65lb x 40reps DB Bent 0ver Row
35lb/DB x 50reps /side 20lb/DB x 50reps /side Skull Crushers Lying on Bench 35lb x 1 min 25lb x 1 min Vertical Traction 80lb x 40reps 60lb x 40reps Rope Overhead Extension 45lb x 30sec & 35lb x 30sec 35lb x 30sec & 25lb x 30sec Max Rack Curls
Bar x 30sec & Bar x 30sec Bar x 20sec & Bar x 20sec Pushups Elbows must reach 90 degrees 40reps 25reps
Close Grip Pulldown Seated, DD, Cable 110 x 50 70 x 50 DB Bench Press Lying on bench 40lb DBs x 50 25lb DBs x 50 Seated Cable Row
Rope Overhead Extension 1min @ 40lb 1min @ 30lb Strive 2arm Curls
Rope Pushdown 30 sec @ 40lb (30s break) 30 sec @ 40lb (30s break) 30 sec @ 30lb 30 sec @ 25lb (30s break) 30 sec @ 25lb (30s break) 30 sec @ 15lb Cable Bar Curls 40 x 50 30 sec @ 60lb (30s break) 30 sec @ 60lb (30s break) 30 sec @ 40lb (30s break) 30 sec @ 40lb (30s break)
Lat Pulldown Seated, Wide bar, Cable 120lb x 50 reps 70lb x 60 reps Bench Press Lying on bench 115lb x 50 reps 65lb x 50 reps DB Bent 0ver Row
45lb x 50 reps/side 25lb x 50 reps/side Rope Pushdown 50lb x 20 reps (30s break) 50lb x 18 reps (30s break) 50lb x 15 reps 30lb x 20 reps (30s break) 30lb x 18 reps (30s break) 30lb x 15 reps Seated Cable Row 90lb x 50 reps 60lb x 50 reps Vertical Traction 90lb x 50 reps 65lb x 50 reps Reverse Extension 30 sec @ 20lb /arm 15 sec @ 20lb /arm 15 sec @ 20lb /arm (1 min break) 30 sec @ 20lb /arm 30 sec @ 10lb /arm 15 sec @ 10lb /arm 15 sec @ 10lb /arm (1 min break) 30 sec @ 10lb /arm Curls Strive Machine 2arm
40lb x 50 reps 25lb x 50 reps Overhand Row Hammer Strength. Elbows must break plane of back 90lb/side x 45 reps 45lb/side x 45 reps Each circuit is timed until completion.
Circuit 1 DB Incline Flye and Press Seated, 45degree, Dumbells 20lb x 10reps Flye & 10reps Press - 3 sets 10lb x 10reps Flye & 10reps Press - 3 sets DB Reverse Flye Lying on bench Face Down 45 degree 10lb x 15reps - 3 sets 5b x 15reps - 3 sets Circuit 2 Seated Cable Press Freemotion 40lb x 15reps 20lb x 15reps Reverse Flye MachinePrecore, Overhand Grip 40lb x 12reps 20lb x 15reps Circuit 3 DB Lateral Raises Standing 15lb x 12reps - 3 sets 5lb x 15reps - 3 sets Chest Flye Precore, Neutral Grip 70lb x 15reps - 3 sets 40lb x 15reps - 3 sets | 24 min Beat it. 24 min Beat it. 24 min Beat it. 24 min Beat it. 30 min Beat it. 15 min Nrupen |
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Leaders
Workout Points